5-10 min Warm-Up

Then:

Stretch

Then:

Active Warm-Up

2×5 Wall Squat
3×7 Air Squat
4×10m Single Arm DB lunge (2x10m with right arm and 2x10m with left arm)

30-45 sec rest in between sets

Then:
work to 80% OHS

1 min rest in between sets

Then:
5×3 OHS @80% +
3x Box Jumps

1 min rest in between sets

Then:

2 rds
45 sec Hard /15 sec Rest
Mountain Climbers +
KB Swings +
Toes to Bar +
Wall Balls

Then:

Stretch/Foam Roll

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