A) One length each:
High Knees
Butt Kicks
Bear Crawl
High Kicks
1/2 length Spider-Man crawl
1/2 length Duck Walk
Burgener/Thacker warm up
B) 5 sets:
Strict Pull up x 5-10 rep
– If difficult, do 5 reps. If you have pull ups, do 10 reps.
Rest 2 minutes between
C) EMOM for 10 minutes:
Even: 8 KB swings (heavy)
Odd: 16 Box Jumps @ 24″/20″
D) Mobility
