Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats
Arrow Pulls, Shinbox Swings (circles), Accordions
Foundation Training: The Founder, Back Extension,
Adductor-Assisted Back Extension, Child's Pose/Kneeling Founder,
Lunge Stretch
Workout:
Swings: 3x20(10+10)x20 kg.
Cleans: 2x20(10+10)x20 kg.
Snatches: 2x20(10+10)x20 kg.
Jerks: 2x20(10+10)x20 kg.
Jumping Pull-Ups: 3x15
Jump Rope: 5x100
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