A.
Dynamic stretches
B.
For Quality/Strength
Behind neck push press
10-10-10
5-5-5
C.
4 Rounds for Time
800m run
25 box jumps
D.
For Quality
50 strict toes to bar
E. Static stretches
D-bell use only
A.
Dynamic stretches
B.
For Quality/Strength
D-bell push press (elbows out)
10-10-10
5-5-5
(D-bell in each hand)
C.
4 Rounds for Time
1/2 mile run
25 jump tucks or broad jumps
D.
For Quality
50 v-ups with controlled negative
E.
Static stretches
Bodyweight/object
A.
Dynamic stretches
B.
For Quality/Strength
Backpack behind neck push press
10-10-10
5-5-5
C.
4 Rounds for Time
1/2 mile run
25 jump tucks or broad jumps
D.
For Quality
50 v-ups with controlled negative
E. Static stretches/shoulder mobility
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