09 & 11/03/26 Weightlifting wk 10/12

Warm-Up Flow General Prep 2 Sets: 12 Goblet Cossack Squats 10 Russian Kettlebell Swings 6 Burpees (Focus on moving plank to floor, plus speed up and through the middle) 8 Banded Face Pulls 6 Jumping P

Warm-Up Flow Warm-Up 2 Sets: 10 PVC Pipe Pass throughs 10 PVC Pipe Around the World's :15/:15 PVC Pipe Front Rack Stretch 10 Behind the Neck PVC Pipe Presses with 1sec Pause @ extension :20 Pogo Hops

Warm-Up Flow Warm-Up 400m Run - 2 Sets :15 Wall Lean March + 10   Wall Lean Quick Switch 10m   A-Skips + 10m B-Skips 250m Moderate Row (build last 100m) :20   Seated Runner Arm Swings Specific Prep 2