Dynamic movement prep
Group warm up
Squat therapy
5-7 minutes. Virtuosity!!
Looking for perfect squats!
Barbell warm up
BN snatch grip push press + oh squat
5+5. 5 second pause in the bottom
Start with empty barbell. Add weight as desired but keep it light to moderate weight
Wod
21-15-9
Overhead squats 95/65
Steps back rack lunges
Barbell facing burpees
Mad mobi
Knee on the wall
Hamstring up n over
Roll calves
Press ups
Pigeon