1:00 bottom of squat mobilization
:30 Ankle stretch on floor or box
:30 box prayer stretch
General Warm Up
Squat shoulder openers + 10 air squats
Low lunge + 10 lunges
10 x gecko in place
5 x Inchworm + 1 push up
20 mountain climbers
10 star jumps
10 second descent
15 second hold
10 second ascent
Load yourselves as you’re able. A backpack full of books would be a great option.
12 squat cleans
Press can be a strict press or push press, depending on how big/heavy your weight is. Small/light = shoulder press. Big/heavy = push press.
For the dips, ideally you’ll find two chairs that are the same height, and treat them like ring dips/box dips in the gym.