Spealler Warmup Video

For Time:

20 burpee to straight jump to candlestick roll to straight jump.
50m broad jump
60 toes to bar

Strength Focus

Weighted Pullups

1-1-1-1-1-1-1 reps

Load and tension, hip flexion/rotation
- foot elevated, leg open
- Fold upper body forward, bend knee
- Load hip/butt, tension by extending leg
- 2 minutes each leg x 2 for 4 minute total

Mobility, I has it  Video