WARM UP:

Set 1:

10 Alternating Spiderman Stretch
5 Push-up to Down Dog
10 Leg Swings / Leg (across body)

Set 2:

:

10 Alternating Cossack Squats
5 Up-Downs
10 Tuck Jumps

Set 3:

10 Lunges (hand at the shoulders)
5 Burpees
10 Broad Jumps (jump 2-3-ft. forward)

SKILLS & SPECIFIC WARM UP
DB Clean

3 DB Muscle Cleans
3 DB Power Cleans
3 DB Squat Cleans

Toes To Bar

1 Set
5 Burpee Broad Jumps
10 DB Front Rack Lunges
5 Toes-to-Bar

CONDITIONING

“TEAL“

AMRAP 15

10mt Burpee Broad Jumps
20 DB Front Rack Lunges #15/10
10 Toes-to-Bar