A. Dynamic Stretches
B. “Partner”
(10 rounds for time)
11 goblet squats 70/100lbs
(Switch every round)
C. (For Strength/ Technique)
Front Squat
10-8-6-4-2
D. “Partner”
(For time)
52 single arm devil press
(Switch every 2)
69 synchronized med ball overhead sit ups
(If the ball touches body or ground = 10 synchronized burpees)
52 single arm devil press
(Switch every 2)
E. Static stretches
A. Dynamic Stretches B. (2 rounds) 15 PVC overhead squats through rack 30 second wrist flexion stretch on floor 45 second max: glute...
A. Dynamic Stretches B. (2 rounds) 1 minute foot smash with lacrosse ball each foot 45 second calf stretch each side 30 barbell calf...
A. Dynamic Stretches B. (2 rounds) 30 second PVC skin the cat stretch with partner each person 25 banded pulsating external rotations...
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