50ft duck wall
50ft samson stretch with overhead squat
15 jumping squats with 3sec pause at the bottom
repeat above 3 movements
50 PVC pass thru (locked elbows) for speed and some shoulder heat
10 PVC pass thrus slow and steady for the deeper stretch
go through the GREATEST squat warm-up routine
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
video yourself to review your form later or send it to your favorite coach
30 walking lunges
15 front squats 95/65 (~OR~ 25 goblet squats 55/35)
- POST YOUR RESULTS TO COMMENTS.
TODAY (April 8th) is the box 3 year anniversary.
Post your Burgener warm-up video and tag us for a sweet gift from us!
LIMITED SUPPLIES SO MOVE SLOW...
because "slow is smooth and smooth is fast." - Navy Seal Motto