A. Dynamic Stretches
B. (2 rounds)
50 Spider-Man lunges
25 Heel elevated PVC Back Squats
C. (For Strength/ Technique)
Back Squat
12-10-8
D. (For time)
21-15-9
Push Jerk
(105/155; 125/185; 155/225)
Burpees
E. Static Stretches
A. (For warm up) 50’ of each: Running high knees Running butt kicks Walking high kicks Walking high knee grab Walking butt kick grab...
A. (For warm up) 50’ walking lunge 40 jumping jacks 300m jog 20 reverse lunges 1:00 chest/ shoulder stretch each side B. (For Strength)...
A. (For warm up) (2 rounds) 25 alternating arm raises each side 25 backward arm circles 30 second calf stretch each side 30 second hollow...
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