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.
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
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.