6/18/19 – WCE86

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

5 Rounds of
20y Sled Push (45/90/180)
40y Sprint

Then 1 Round of
40y DB Drag (15/25/45)(10/20/30)
12 Sledges (15/20/30)(10/15/20)

MOVE

6min of: MURPH Prep (5 pullup, 10 pushups, 15 squats) – what class can have the most total average rounds?