Warm Up
3x or 5:00
10 jumping jacks =>
10 walking lunges =>
0:30 in bottom of the squat =>
5 pull-ups =>
basic dot drill x 10 =>
handstand walk or bear crawl =>
3 broad jumps
Strength
Shoulder Press
7-7-7-7
Burgener Warm-up
WOD
AMRAP in
5 Cleans
10 Toes to Bar
20 Double Unders
3x or 5:00
10 jumping jacks =>
10 walking lunges =>
0:30 in bottom of the squat =>
5 pull-ups =>
basic dot drill x 10 =>
handstand walk or bear crawl =>
3 broad jumps
Strength
Shoulder Press
7-7-7-7
Burgener Warm-up
WOD
AMRAP in
5 Cleans
10 Toes to Bar
20 Double Unders
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