8 air squats
6 inch worm push-ups
6 good mornings
After completing the entire 4 rounds of the warm-up do 1x Burgener warm-up with empty barbell
Starting with your feet hip width apart-
3-5 reps of dip, drive
3-5 reps of dip, drive, shrug
3-5 reps of dip, drive, shrug + pull the bar overhead
3-5 reps of overhead squat
3-5 reps of dip, drive + pull into the bottom of an overhead squat
3-5 reps of full snatch
12 Russian Kettlebell Swings, 53/35 lbs
10 rounds or more.
More Likely rounds:
(consider scaling if this seems unrealistic)
Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.
12 Russian Kettlebell Swings, 35/25 lbs
6 AbMat Sit-ups
Hold 1-2 mins.
Pec Stretch (laying on side)
1-2 mins per side.