COTD – 7/8/19 – C009

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

Triple Step and Sprint 10y (on coach)
6/4cal Bike Sprint

or

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

15 – 35: COTD

AMRAP

8 Step Ups (12/18/24)
10/7c Ski
8 Over the shoulders (40/50/60)(25/30/40)
10/7c Bike
:30s Plank (bw/25/45)