1. WARMUP & CONDITIONING SETUP – 5/2min
   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

Pick One:
600m Repeats
or
600m Row Repeats
Rest for both half the time it took to perform.

After 15min Total, take :60s rest and then

AMRAP 10
5 Box Jumps (12/18/24)
3 LR SA Push Press (26/44/53)(18/26/35)
12/8cal Bike

MOVE (until :38min mark)

Jerk Form
or
Sets of 5 KB Squats