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WEDNESDAY | 04.22.2020

WARMUP:

  • 2 x 1MIN samson stretch with overhead squat & side-to-side twist

  • 10-10-10-10 front/back/side-to-side leg swings

  • 50 jumping jacks

  • 2 x 200m jog

  • 20 jumping squats with 3sec pause at the bottom

  • 20 PVC deadlifts (5sec rise)

  • 50 PVC pass thru (locked elbows) for speed and some shoulder heat

  • 10 PVC pass thrus slow and steady for the deeper stretch

  • 3MINS wrist stretch/mobilization


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.

  • DO NOT just rush through this

  • "slow is smooth and smooth is fast." - Navy Seal Motto


15MIN ALT. EMOM:

  • MIN1: 100m sprint

  • MIN2: MAX REPS front squat 135/95

  • MIN3: REST

(NOTE: scale the run to finish within 40sec)


- POST YOUR RESULTS TO COMMENTS.

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