WARM UP LIST

1.

Knees to elbows x 10

Kang squat x 10

Glute Ham raise x 10

Jumping lunge x 10

2.

50 Kettlebell figure 8’s

3.

2 Rounds of:

1 Minute of jump rope

1 minute of kettlebell swings

4.

1000 meter row

5.

Havoc loop run

6.

Single leg hip bridge x 10 each side

Glute ham raise x 10

Seated good morning x 10

Pullups x 10

7. 

High skips x 100 feet

Bear crawl x 50 feet

Crab walk x 50 feet

High skips x 100 feet

8. 

Row 500 meters

Empty bar snatch work x 5 minutes

9.

Row 500 meters

Empty bar clean and jerk work x 5 minutes

10. 

30 Burpees

11. 

2 rounds of:

Bench sit ups x 10

Back extensions x 10

Pendlay row x 10