DYNAMIC WARM UP

4 LAPS

4 MINUTES OF JUMP ROPE

30 PULL UPS

FOAM ROLL

 
  • 30 REPS OF SNATCH SQUAT (OVERHEAD SQUAT LIGHT WEIGHT 15LB BAR)
  • 5X3 FRONT SQUAT
  • 5X3 INCLINE BENCH PRESS
  • 4X5 BENCH PRESS
  • 4X5 BOX STEP UPS
  • 30 REPS RING DIPS

3 ROUNDS OF GUN SHOP 15 REPS USE 45LB BAR

  • BICEPS
  • TRICEP SKULL CRUSHERS
  • PULL OVERS
  • PRESSES  
  • UPRIGHT ROW