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0-5 :WARMUP
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
5-15: SAQP
10 L/R Single Leg Hip Thrust
10 L/R Rack Bar Run
or
DIY: Barbell Speed Work
Roughly 50% of your 1RM
9×5 Bench Press
9×3 Box Squat
7×2 Deadlift
15 – 35: COTD
4min with a Group 2-3
10y if 3, 20y if 2 Heavybag Carry
3 Burpees
:30s Transition
AMRAP 7
15 L/R Mountain Climber
5 Power Swings (44/62/80)(35/44/62)
10 L/R Plyo Lunges
:30s Transition
4min with a Group 2-3
10y if 3, 20y if 2 Heavybag Carry
3 Burpees