WARM UP
25x each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings
MOBILITY & SKILLS
Dynamic Stretch – Burgener Warm Up
STRENGHT
For 7 Minutes Time Caps & Max Load
Ground to Overhead Ladder:
starting barbell weight is #45/30
Add #5 after each successful lift
Continue until failure
CONDITIONING
” ANGIE CLIMB THE ROPE “
For Time & Reps for 20 minutes Time Cap
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Air Squats
Every 50 Reps 1 Rope Climb
