Pre-workout mobilisation - do as much of this as possible to prime for the workout. We will still warm up and prepare during the workout but this will allow you to be better prepared.
- 15-20 cal warm up on any machine.
- 30 sec couch stretch
- 30 sec pigeon stretch
- 25 air squats
- 20 shoulder dislocations with PVC pipe, 10 standing and 10 in a squat as low as possible. Try to move grip closer as the reps increase
- 10 PVC pipe OHS
- 1-2mins skipping - single unders
A) Max height box jump - jump to a height that is safe!!!
B) 1RM power clean
C) 30/20cal Assault bike for time