WARMUP & CONDITIONING SETUP – 8min
IT IS YOUR RESPNSIBILTY TO WARM-UP WITH THEN 8MIN.
IF YOU ARE LATE YOU RISK INJURY.
10-20 THORACIC OPENING ON FOAM ROLLER
:20-40 QUAD/HIP AND GLUTE SIDE STRETCH
5-10 ROLL OVER TO V-SIT
10-20 BAND LATERAL HAND WALK
10-20 BAND LATERAL/MONSTER WALK
5-10 COSAK LUNGE
10-15 KB SWING
CONDITIONING
Run 1 Mile OR Ski/Row 2000m
**Youth will Ski/Row unless parents workout with them and kids stick with or they can run behind behind penns to the stop sign and back to the tree 4x then inside.
Then AMRAP
12 Pushups
12 KB/DB Alt Hips to Shoulder (26/35/52)(18/26/35)
12 Hanging Leg Raises OR Floor Raises
MOVE
CORE 1
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