09.04.2020

Outside group warm up
2 lengths shuffle2 lengths high knees
2 lengths skip
1 length leg swings
4-5 each side  perfect stretch

then...
10/side shoulder taps
5 deep squat rotation + a walk out to a push up
10 empty barbell thrusters


Mobility
child's pose x 5 deep breaths
hip hurdles x 10 each side
ankle pulses x 30 seconds each side
yoga push ups x 5



Burgener Warm Up with PVC or stick

1. jump and shrug
2. jump and shrug + high pull
3. jump and shrug + muscle clean

4. tall clean to 2", 4", 6", full squat





WOD
"Down and Out"

E2MOM x 20 minutes

build to a heavy set- start at 50-55% max power clean
2 power cleans
1 hang squat cleans
2 front squats


Core Finisher
2-3 sets
30 bicycle crunches
15 L crunches
20 bicycle crunches
12 L crunches
10 bicycle crunches
9 L crunches