Stretch: Wrist circles, elbow rotations, shoulder circles, over under arm swings, trunk rotation, hip circles, lunge w/ passthroughs, downward dog, upward dog, frog stretch, saddle, sumo squat, forward fold.
Dynamic Warm Up:
200m Run
into,
2 Rounds
5 Barbell Deadlifts
5 Barbell Back Squats
10 Push Ups
15 Sit Ups
Superset: 6 Tricep Extensions 80/60#
9 Min. AMRAP
3 Deadlifts 405/275#
6 Free Standing HSPU
15 Weighted GHD Sit Ups 30/20#
15 Cal. Echo Bike
5 Downward Dog to Upward Dog
50ft Ostrich Walk
50ft Punter Kicks
50ft of Lunges
5 Kang Squats
foam roll for 10 minutes.