Warm Up
Estimated Total Session Time:
1 Hour (Everything Included)
Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
Junkyard Dog Part 1 & 2
– Individual option available (PVC Pipe Press/Jumping Squat Warm Up)
**2.Strength Prep**
Burgener Warm Up Clean
+
Front Squat Skill Transfer Exercises
**3. Workout Prep**
2 sets
3 Kip Swings + 3 Pull Ups
2 Parallel GHD’s + 2 Full GHD’s
3 Thrusters (add weight each set)
2 Position Clean (Floor + Hang) 5×2
1) 2 position (1 Floor + 1 Hang) Cleans:
* Rest 60-90 seconds between sets *
Click “Workout prep notes available” directly below for the full description
Surrender
4 rounds
20 Pull-ups
15 GHD sit ups or 20 Abmat sit ups
10 Thrusters (115/80)
Accessory
2 sets
1 min Cat/Cow
1 min Bird Dog
