6/17/19 – WCE85

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

20m AMRAP

3 Rounds of
3 Sandbag Loads (60/80/100)(25/40/60)
3 Sandbag Up Downs

Then 2 Rounds of
30 Mountain Climbers
15 Ab MAts

MOVE

7min of: 3-10 Pullups, 40y Farmer Carry