# Jockes Warm Up

Every training day

## Warm up

- 1 × 3min Jog
- 1 × 3min Skip Rope
- 1 × 3min Rowing Machine
- 1 × 3min Kettle Bell Swing
- 1 × 1 Stick Routine
- 1 × 1 Band Shoulder Routine
- 1 × 10 Elbow Circle
- 1 × 35s Dead Hang
- 1 × 10 Hang (Arch)
- 1 × 10 Alternating One Arm Hang
- 1 × 1 Wrist Flexibility Stretch
- 1 × 1min Handstand (Freestanding)
- 1 × 10 Weighted Elevated Pancake / 15 Kgs
- 1 × 10 Straddle Compressions
- 1 × 10 Weighted Elevated Pancake / 15 Kgs
- 1 × 10 Straddle Compressions
- 1 × 10 Weighted Elevated Pancake / 15 Kgs
- 1 × 10 Straddle Compressions
- 1 × 10 Lying Banded Pike Stretch / Each Leg
- 1 × 10 Pike Compression Lift (Seated)
- 1 × 10 Lying Banded Pike Stretch / Each Leg
- 1 × 10 Pike Compression Lift (Seated)
- 1 × 10 Lying Banded Pike Stretch / Each Leg
- 1 × 10 Pike Compression Lift (Seated)