Warm-up
2 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 10 Air Squats
2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• Burgener Warm up 45/35#
Strength
Smolov Jr. – week 3, day 4
Back Squat
• 10 sets: 3 reps at 85% + 15-25#
Hang Squat Clean
• 4 sets: 2 reps AHAP
Conditioning
“Bradshaw”
10 rounds for time:
• 3 Handstand Push-ups
• 6 Deadlifts 225/155#
• 12 Pull-ups
• 24 Double Unders