Dynamic warm-up 2 rounds::30 jumping jacks10 shoulder tap + shoulder tap + push-ups10 alternating Spiderman twists10 air squatsSquat therapy 1-2 sets:5 wall-facing squats- Stop and hold for :02 after initiating, above parallel, and below parallel.
- RX - 7 sets for load:1 clean pull1 clean1 hang clean
- INTERMEDIATE - Same as Rx'd
- BEGINNER - Same as Rx'd
- MASTERS 55+ -Same as Rx'd
2 sets::30 alternating scorpion stretch:30 pigeon stretch/leg
Every 3:00 for 7 sets:3-5 double-DB deadlifts3-5 double-DB squat cleans3-5 double-DB hang squat cleans