11 February 2016

Article: The Burgener Warm-Up

Warm-up
Row Technique - 7s Warm-Up:
7 strokes - Hips Only
7 - Hips & Arms
7 - 1/2 Legs Only
7 - 1/2 Legs & Hips
7 - 1/2 Legs, Hips & Arms
7 - Legs Only
7 - Legs & Hips
7 - Legs, Hips & Arms

*** Stroke Rate: 18-26 / min ***

Additional Options:
- Eyes Closed
- Feet Out (No straps)

Mobility
T-Spine S&F
Low Back / Erector Smash
Psoas S&F
Couch Stretch

Metcon
10 RFT:
10 Calorie Row
10 Burpees-over-Rower

*** Time Cap: 20 minutes ***

Weightlifting
Split Jerk (3-3-3-3-3)