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:
20 Cal. Bike | Ski Erg | Row
into,
2 Rounds
25 Single Unders (2nd: 25 Double Unders)
5 Clean High Pulls
5 Hang Power Cleans
5 Back Squats
5 Push Press (2nd: 5 Push Jerks)
Paused Back Squat (2 Sec. Pause)
First 3 Sets with Overload
Superset: 12 Tricep Extensions 45/30#
Buy In: 100 Double Unders
4 Rounds
15 Cal. Echo Bike | Ski Erg | Row
15 Shoulder to Overhead 155/105#
Buy Out: 100 Double Unders
100m Run
100m Walk
5 Downward Dog to Upward Dog
50ft of Bear Crawl
50ft of Lunge with Trunk Rotation
5 Kang Squats
30 Sec. Sumo Squats
50ft of Punter Kicks
50ft of Ostrich Walk