Jog up from butterfly, sue fish helps with twist stretches, MH Mark Vergstein best warm up premovemnt stretch
Plat.fitness Warm up. Warrior lunge with weight way back on back leg pulse back stretching hip flexor turn toward front leg and twist. Repeat 5 times each side.
walk outs x 6 to extended plank hold x 20. Side planks 15 leg raises, both sides, side plank hold 20 sec leg up both sides. walk out again x 6 and hold. Good mornings x 20, Mountain climbers, cross mountain climbers 20 each, jump jack squats.
Circuit one: 95# barbell, 6 straight leg dead lift, 6 hang power cleans, 6 front squats, 6 good mornings, 6back squats, rest. Repeat x 4
Circuit two: Dive bomb push ups x 19, 10, 15, 10 ouch!, wide grip pull ups - 5dh, 5dh, 9 kip, 12 kip, ball chest pass 8#medball x 20, sweeping ball slams 10 per sides first two round, than lunge twist slams 10 per side, squat ball toss x 20
Circuit three: bulgarian split squat with glute loading 30#x2db--10/side, 55lb kettlebell russian swings, good morning medball toss, box jump x 20, bench hops x 20, repeat x 3
jog walk back to butterfly
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