MOBILITY & WARM UP
Barbell Thoracic Extension
Couch Stretch 2 Minutes each Side
Banded Shoulder Distraction: 1-2 Minutes Each Side
Couch Stretch: 2-3 Minutes Each Side
4 Rounds
1 Minute Easy Machine
3 Strict Pull-ups
6 Push-ups
9 Glute Bridges
12 Alternating Box Step-ups
then:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
SKILLS & SPECIFIC WARM UP
Burgener Warm Up
Feeling out the movements, our first intention here is to simply combine the couplet.
3 Rounds, resting as needed between sets (~1:00)
4 Ground to Overhead
4 Bar-Facing Burpees
CONDITIONING
“OPEN 20.1”
10 Rounds:
8 Ground to Overhead #43/29
10 Bar-Facing Burpees
15:00 Time Cap
Scaled #29/20
