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Paula Jager
2 months 2 weeks ago

WARM-UP -
3 sets:
10 PVC Pipe pass-throughs
10 PVC Around the Worlds
(left and right)

-into-
3 sets:

Paula Jager
2 months 2 weeks ago

WARM-UP -
2 sets:
10 Banded Fire Hydrants
(each)
10 Banded Glute Bridges

-into-
8 min AMRAP

Paula Jager
2 months 2 weeks ago

WARM-UP -
3 min Air Bike (:30 easy, :20
mod, :10 fast)

-into-
6 min AMRAP

:30 Jump Rope
3 Wall Ball Squats
3 Wall Ball Push Press
3 Wall Balls

5 Bench Press (empty bar-
Build across sets)

Paula Jager
2 months 2 weeks ago

WARM-UP -
Burgener Warm Up Clean +
Skill Transfer (15:00)
* 10 minutes with a PVC or
Empty Barbell
* Perform 3-5 reps at each
movement

-into-
3x High Hang Clean + 3x

Paula Jager
2 months 2 weeks ago

WARM-UP -
Crossover Symmetry

-into-
8 min AMRAP

Paula Jager
2 months 3 weeks ago
Paula Jager
2 months 3 weeks ago

WARM-UP -
Crossover Symmetry or
Banded 7’s

-into-
8:00 AMRAP

4 Burpee Deadlifts (one
dumbbell/ 2 on each side)
4 Hang Dumbbell Snatch
(each)
4 Kip Swings
4 Jumping Pull Ups

WORKOUT PREP-
2 sets:

Paula Jager
2 months 3 weeks ago

WARM-UP -
3 min Air Bike (:30 easy, :20
mod, :10 fast)

-into-
6:00 AMRAP

Paula Jager
2 months 3 weeks ago

WARM-UP -
2 sets:
10 Roll and Reach
10 Iron Cross
10 Scorpions

-into-
8 min AMRAP

Paula Jager
2 months 3 weeks ago

WARM-UP -
2 sets:
20 Banded Side Steps
10 Banded Glute Bridges
10 Dynamic Air Squats

-into-
3 sets: