Joint Prep x 10 minutes
A1. Trap 3 raises
6-8 reps x 3 sets
A2. low gait locomotion x 1 length (coaches’ choice) x 3 sets
B. Every 3 minutes x 4 sets:
Deadlifts Cycle 1 Session 4 8-10 reps x 4 sets: first set at about 70% of your max.
Wall walks x 5 reps (feet together. Try and walk all the way down).
NOTE: alternative to wall walks is chest to wall hold or elevated feet hold x 30 sec.
C. Every 3-4 minutes x 3-4 sets
Kipping toes to bar x 15
alternating db power snatch x 20
burpees x 15