2 x 1MIN samson stretch with hands overhead and side-to-side twists
10-10-10-10 front/back/side-to-side leg swings
2 x 200m jog
set up an OVER-UNDER station using a box & PVC or chair & broom, etc) and do 2 ROUNDS of the following:
20 over-unders (SCALE to step-over if needed)
SKILL: "BURGENER WARM-UP"
grab a PVC, broom stick, shower curtain rod etc. and spend some time really drilling the fundamentals of this warm-up AND the skill transfer exercises.
in-depth video HERE (9mins)
skill transfer exercises (5mins)
DO NOT just rush through this
20MIN AMRAP: "JUAN MORE REP"
100m sprint + 1 power clean @80%
100m sprint + 2 power cleans
100m sprint + 3 power cleans ... ... ...
(continue adding +1 heavy power clean to each round)
(SCORE TOTAL power cleans completed)
2 x 25 barbell/dumbbell curls
2 x 20 single leg glute bridges with 3~5sec hold
- POST YOUR RESULTS TO COMMENTS.