Designed by Brett Jones Sr. RKC, CSCS
Joint mobility warm-up
TGU 3×3
Windmill 3×3
10-20’s (10 reps of an exercise followed by 20 alternating swings and repeat)
10 Clean and Squat R + 20 Alternating swings + 10 Clean and Squat L + 20 Alternating swings
10 Snatches R + 20 Alternating swings + 10 Snatches L + 20 alternating swings
10 Alternating swings + 20 Renegade Lunges + 10 alternating swings + 20 Alternating swings
10 Clean and Press R + 20 Alternating swings + 10 Clean and Press L + 20 Alternating swings
10 Single Leg DL R + 20 Alternating swings + 10 Single leg DL L + 20 Alternating swings
10 Rows R + 20 Alternating swings + 10 Rows L + 20 Alternating swings
10 Burpees + 20 Alternating swings + 10 Burpees + 20 Alternating swings
Stretch