WARM UP
bike or row 4 min - 50% - 3rds: 5 air squats, 5 push-ups then pike hands to feet - 2rds: 10 alt high kicks, 10 jumping jacks, PVC mobility
Burgenger Warm Up + Skill Transfer
1 rd with bar or lite weight, 1 rd w/ heavier weight
then,
10 min emom:
1 hang squat snatch, 1squat snatch add weight each minute
then,
10 min emom:
1 hang squat snatch, 1squat snatch add weight each minute
6min amrap:
front squat, ball slam, hspu -1 of each and each rd add a rep
front squat, ball slam, hspu -1 of each and each rd add a rep
Alex Ab Series + 50 sit ups or time (no weight)
