1. 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

1 L/R Single Leg Hops with Balance Pad Hops
15 Band Lat Pulldowns

or

DIY: Barbell Speed Work
Roughly 50% of your 1RM
9×5 Bench Press
9×3 Box Squat
7×2 Deadlift

15 – 35: COTD

RED STATION
Boxing and Core
:50s with :10s Rotation

Straight Punches / Weighted Situps
Jab Cross Hook / Plank
Fast Knees / Hollow Knee Tucks
Jab Cross Hook Hook / Side Plank

WHITE STATION
Sweat
AMRAP 16

3x 40y Sled Sprint
3x:20:10s Bike Sprint/Rest
40y Sandbag Carry
20 Sledges

BLUE STATION
Build it
QUALITY AMRAP 16

5-15 Pushups, Weighted if Possible
5-10 KB Squat
8-15 DB Row