Equipment needed for this warm-up:
- Two light DBs
- Two light KBs
3:00 - 11:00
Box Programming Dynamic Warm-up consists of
A Skips
Knee Grabs
Solider Kicks
Walking Lunges with a twist
High Knees
Back Peddle
Carioca
90 Degree Hip Rotations
Ect.
Then,
11:00 - 20:00
Review DB Floor Press
Review KB Hammer Curl
Review DB Push Press
Review DB Hang Power Cleans
Review T2B

Every 5:00 x 4 Sets:
15 DB Push Press (50, 35) (neutral grip)
15 Calorie Row (12 Cals Ladies)
15 DB Hang Power Cleans (50, 35)
15 T2B

L3: (45, 30) (10 T2B per round)
L2: (35, 25) (Knee Lifts)
L1: (30, 20) (Knees in Hollow Rocks x 10)
*Score = slowest split

3:00 of Max Reps Banded Triceps Pushdowns
3:00 of Max Reps Banded Pulldowns