Warm-up:
A) 3 rounds:

  • 8 Contralateral Dead Bugs
  • 8 Captain Morgans
  • 8 Spiderman steps
  • 8 Bear crawl touches
  • 8 Knee hug lunges
  • 8 See saw steps

B) Burgener warm up

Strength:
18 Min E2MOTM

  • 5-5-5 High Hang Squat Snatch
  • 3-3-3 Low Hang Squat Snatch
  • 1-1-1 Squat Snatch

Conditioning:

  • 1600m Run