WARM UP
25x each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings
MOBILITY & SKILLS
Burgener warm Up
CONDITIONING
4 Rounds of AMRAP 4
30 Double Unders
15 Toe To Bar
7 Hang Squat Snatches #43/29
Rest 2 minutes between rounds
ACCESSORY WORK
Triset 4×12 each
Barbell Preacher Curl
Standing Zottman Curl
Hammer Curl
——-
Tri-set 2: 4×12 each
Ring Triceps Extension
Dumbell Overhead Tricep Extension
Dips (to failure)
Rest 1 minute Between sets
