Warmup & Definitions

Warmup:

Head rotations- 10 each way
Arm circles- 10 front, 10 back, each arm
Internal/External “crossover”- 10
Arm across chest- 10 sec each arm
Arm overhead behind back- 10 sec each arm
PVC Shoulder pass throughs- 10
Hands in front back stretch- 10 sec
Hands behind chest stretch- 10 sec
Windmill- 10 each way
Hip swivel kick forward- 10 each leg
Hip swivel kick sideways- 10 each leg
Side Lunge- 10 each leg
Runner’s stretch- 10 sec each leg 3-5 times
Standing quad stretch- 10 sec each leg
Standing hamstring stretch- 10 sec
Feet crossed hamstring stretch- 10 sec each leg
Air squat- 20
Plie squat stretch 10 sec

Definitions:

1RM- one rep max
AMRAP- as many repetitions (rounds) as possible
OH- overhead
SDHP- sumo dead lift high pull
ECBB- 8 count bodybuilder
HLR- Hanging Leg Raise
T2B- Toes to Bar
K2E- Knees to Elbows
HSPU- Handstand Push Up