MOBILITY & WARM UP
5′ Jump Rope ( Single / Double )
20 Arm Circles
10 Alternate Samson Stretch
10 Cossack Squats
20 Hop Jump Over The BB
then:
then:
8 Minute AMRAP of:
8 BB Upright Row
10 Push Ups
8 Single Leg RDL
10 Slow Squats

SKILLS & SPECIFIC WARM UP
Burgener Warm up

7 Sit ups
5 Power Snatch
2 Front Rack Lunges
-At work weight-

CONDITIONING
“EVERYONE ON THE TRACK”

3 Rounds for time:
35 Sit-ups
20 Power Snatch, #43/30
10 Front Rack Lunges #43/30