121416

Warm Ups (extensive):

Body Armor:
Hanging Shoulder Blade Pinch *20*2
00:52 Runners Stretch (*2-3)
00:52 Shin Sit + Toes Pointed (*2-3)
00:52 Hollow Hold
15 Supine Rotation
00:52 Piked Headstand
00:52 Hollow Hold
15 Supine Rotation + Feet Up
00:52 5 Point Head Bridge (easier on back & head)
Wrist Mobility;
1a.  00:52 Quadruped Knuckle + Scap Protraction
1b.  00'52 Quadruped Wrist EXT + Hambstring Stretch
1c.. 00:52 Quadruped Top Hand
1d.  15 Pulse Closed Fist Top Hand
00:45 Hambstring Elbow Grab
00:24 Random Squat Hold (*2-3)

Front Squat #135*5*2, 185*3, 225*3, 245*1, 265*1*3 (hard!)
Hang Power Snatch #95*10*3

Russian Twist #8 *20*3
00:30 Seated Straddle Stretch (*2-3)
Sit Still 04:00