MOBILITY & WARM UP
1 set:
10mt toe walk
10mt heel walk
10mt bunny hops
10mt walking lunges
:20 hollow hold
10 alternating spiderman stretches

1 set:
4 shuttle runs (1 run = 10mt down, 10mt back)
5 tuck-ups
10 air squats, slow

1 set:
4 shuttle runs (1 run = 10mt down, 10mt back)
5 V-ups
10 air squats, fast

SKILLS & SPECIFIC WARM UP
Burgener Warm up

Every 2:00 x 8 Rounds (4 sets/arm:)
1 DB power clean
1 DB power snatch
1 DB thruster
1 DB overhead squat
– Complete the complex on each arm once every 2:00.

1 set:
5 shuttle runs
10 Burpees Over The DB
10 DB Snatches

CONDITIONING

“RISE THE DUMBELL”

9 – 15 – 21 – 27
Burpees Over the Dumbell
BD Snatch #22.5/15
Shuttle Run (1 run = 10mt down, 10mt back)