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