Suggested Warm Up
- General
- Row 50 Calories
- Dynamic flexibility
- Up Dog/ Down Dog 15 reps
- Reach and roll 15 reps
- Hanging Turtle/ Giraffe 10 reps w/ 3 sec hold
- Hanging Strict Hollow/ Superman 10 reps
- Banded Good morning 15 Reps
- Specific Movement Prep
- Dynamic Kipping 10 reps
- Dynamic Knee ups or Straight leg L kip 10 reps
- 5 Push Press (with lighter DB) each arm x 2
- Clean Progression from the Hang
- Dip- shrug x5 each arm
- Dip- shrug -high pull x5 each arm
- Dip- shrug- high -pull turn over x 5 each arm
- 5 Push Jerk each arm