Stretch: Wrist circles, elbow rotations, shoulder circles, over under arm swings, side bend, lunge with passthroughs, downward dog, upward dog, frog stretch, saddle, sumo squat.
Dynamic Warm Up:
2 Rounds
100m Run
25 Drag Rope Single Unders
5 Snatch High Pulls
5 Hang Power Snatch (2nd: 5 Hang Snatch)
5 Overhead Squats (2nd: 5 Snatch Balance)
10 Min. to Build to Heavy
Snatch (Squat Snatch)
150 Drag Rope Single Unders
50 Sandbag Over Shoulder 150/100#
50 Sychro T2B
50 Sandbag Squats
Partners can split as needed.
5 Downward Dog to Upward Dog
30 Sec. Frog Stretch
50ft of Bear Crawl
50ft of Walking Lunges
5 Kang Squats
50ft of Ostrich Walk
50ft of Punter Kicks