Coach Burgener’s “Junk Yard Dog” warm-up. If you don’t have a partner, be creative.
Skills / Strength
20 Sets (0:20 Rest)
1 Max Broad Jump Attempt
Perform 20 max broad jumps resting around 20 seconds between each one. Be sure to fully open your hips (clench your butt) while in the air before quickly closing your hips as you get ready to land in a squat position. Hip action is a lot like a clean, push press, jerk, snatch, kip, kettlebell swing, etc.!!!
Alternating One-arm Russian Kettlebell Swings (Men: 70lb / Women: 55lb / Beginner: 15lb)
Squat Clean Thrusters (Men: 45lb / Women: 35lb / Beginner: 15lb)
Perform 5 rounds as fast as you can with no rest. The reps for each movement go down each round. 21 of each movement the first round, 18 reps of each movement the second round, etc. Post your time to comments.
3 Sets (1:00 Rest)
5 of the slowest Air Squats
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