6/19/19 – WCE87

1. 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 ALT SWING

CONDITIONING

20m AMRAP

4 Rounds 20s:10s of Assault Bike

then

300m Run

then

5 Mr. Spectacular (Clean, Press, DB Down, Bearcrawl, Pushup, Repeat)(15/30/45)(15/20/30)

MOVE

6min of: Box Jumps and