2 x 1MIN samson stretch with overhead squat
50 jumping jacks
20 jumping squats with 3sec pause at the bottom
20 PVC deadlifts (5sec rise)
200 single unders
50 PVC pass thru (locked elbows) for speed and some shoulder heat
10 PVC pass thrus slow and steady for the deeper stretch
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
"slow is smooth and smooth is fast." - Navy Seal Motto
10 hang cleans 135/95
20 abmat sit-ups
(EXTRA CREDIT: weighted sit-ups 35/25)
- POST YOUR RESULTS TO COMMENTS.