A.
Dynamic Stretches
B.
5 Rounds for Quality
30 second front squat position hold
30 barbell hop overs
C.
For Strength/Technique
Front squat
3-3-3-3-3 @ 85%
D.
For Time
50 hang clusters (80/115 RX)
E.
Tabata
4 min: (20 second on/10 second off)
20 seconds: hollow rocks
10 seconds: hollow hold
F.
Static Stretches
D-bell use only
A.
Dynamic Stretches
B.
5 Rounds for Quality
30 second d-bell front squat power position hold
30 hop overs
(D-bell in each hand)
C.
For Strength/Technique
D-bell front squat
6-6-6-6-6
(D-bell in each hand)
D.
For Time
50 d-bell hang clusters
(D-bell in each hand)
E.
Tabata
4 min: (20 second on/10 second off)
20 seconds: hollow rocks
10 seconds: hollow hold
F.
Static Stretches
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