As soon As you get In

Foam Rolling

Rehab Band for Shoulders internal and external 30 reps 2 rounds

4 Laps

2 Minute Jump Rope (Bring your ropes if you have them)



On the Turf Movement Stretches and Dynamic. 

  20lb medicine Ball Clean and Slam 30 reps unbroken

  15lb or 45lb Bar Clean and Push Jerk 30 reps unbroken if possible



Grace 30 reps Clean & Jerk

M(95-135lb) W(35lb-75lbs)