Warm up

Dynamic warm up
20 of each all group led
Alternating high knees
Alternating straight leg kicks
Alternating toe touches
Alternating lunge and rotation
Alternating reverse lunge and reach
Alternating curtesy squat

Then
10 four part squats
10 walkouts
10 hollow body Superman’s (banana rolls)


Burgener warm up 2x through


Emotm 12
Hang squat snatch


5×5 back squat

Pair each set with 1-2 high box jumps

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