Stretch: Wrist circles, elbow rotations, shoulder circles, over under arm swings, up & down arm swings, trunk rotation, hip circles, lunge with passthroughs, cossack lunge, downward dog, upward dog, frog stretch, saddle, sumo squat hold.

Dynamic Warm Up:

200m Run

into,

2 Rounds

5 Clean High Pulls

5 Hang Power Cleans (2nd: 5 Hang Cleans)

5 Push Press (2nd: 5 Power Jerks)

2 Rounds

15 Cal. Echo Bike

5 Inch Worms with Push Up

50ft of Heel Walk

50ft of Toe Walk

5 Downward Dog To Upward Dog

50ft of Walking Lunges

50ft of Punter Kicks

10 Cossack Lunges