Weights for fitness

Dynamic warm up
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups

Group warm up
6 count burpees
10 each of
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
push ups (2nd round hand release)

Keg stretch

C & J technique

Warm up for


Amrap In 10 minutes
30 clean and jerks at Each
Male. Female
95 65
135. 85
165. 110
205 135

Mad mobi
Press ups
Hamstring up and over
Shoulder band
hanging knee raises/baby makers

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