WARM UP:

  • Short lap
  • 12 walking lunges w/ twist
  • 10 wrist rotations
  • 10 arm circles
  • 10 hip circles
  • 7 inch worm walk outs
  • Short lap
  • Then Burgner warm up w/ PVC

Mobility:
2 min each side Overhead Tissue Smash

Weight Lifting:
Snatch for quality TNG
4-4-4-4

Workout:
Dead Lift. Warm up to: 

3 X 70% of WM
3 X 80% of WM
3 X 905 of WM

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