A.
Dynamic Stretches
B.
5 Rounds for Quality
30 second ring dip hold
15 hands to chest plyo push ups
C.
For Strength/Technique
Back squat
4-4-4-4-4 @ 70%
D.
For Time
150 walking lunges
100 jumping lunges
100 walking lunges
50 jumping lunges
E.
Static Stretches
D-bell use only
A.
Dynamic Stretches
B.
5 Rounds for Quality
30 second box dip hold
15 plyo push ups
C.
For Strength/Technique
D-bell squat
8-8-8-8-8
D.
For Time
150 walking lunges
100 jumping lunges
100 walking lunges
50 jumping lunges
E.
Static Stretches
Bodyweight/object
A.
Dynamic Stretches
B.
5 Rounds for Quality
30 second box dip hold
15 plyo push ups
C.
For Strength/Technique
Backpack back squat
8-8-8-8-8
D.
For Time
150 walking lunges
100 jumping lunges
100 walking lunges
50 jumping lunges
E.
Static Stretches
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