A. Dynamic Stretches
B. (For quality)
21-15-9
Heel elevated goblet squats
30/30 second suit case hold
C. (For Strength/ Technique)
Back Squat
3-3-3-3-3 @ 80%
D. (For time)
100 Ring Dips
Even minutes: 15 second L-sit
Odd minutes: 30 second Handstand Hold
E. Static stretches
A. Dynamic Stretches B. (9:00 clock) 0:00-3:00: Foam roll back/ lats 3:00-6:00: Standing front rack stretch with PVC 6:00-9:00: Lying...
A. Dynamic Stretches B. (12:00 clock) 0:00-4:00: Barbell quad smash 4:00-8:00: Kbell calf smash 8:00-12:00: Barbell tricep smash C....
A. Dynamic Stretches B. “Partner” (34:00 clock) Each person completes for time: 30 power cleans 135/95lb 30 handstand push ups 25...
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