Mobility
The Burgener Warmup
Warmup
3 rds; 10-15 reps/seconds
Samson Stretch
Overhead Squat w/dowel or empty bar
GHD Situps
Hip Extensions
Pullups
Ring Dips
"All exercises should be performed slowly for stretching and proper technique to be achieved, this is not the workout."
METCON
20 Plate to Chest Squats @45/25lb plate
20 Kettlebell Swings
20 Situps
20 Box Jumps
20 Supermans
20 Dumbbell Thrusters
20 Leg Raises
20 Hand Release Pushups
20 Wall Ball Shots
20 Burpees
20 Over Head Squat w/Plate @45/25lbs
20 Grasshoppers
20 Jumping Pullups
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