A. Dynamic Stretches
B. (5 rounds for quality)
10 heel elevated front squats 35/45lb
10 heel elevated front squat hold
(Bottom position hold)
C. (For Strength/ Technique)
Front Squat
5-5-5-5-5 @ 70%
D. “Teams of 3”
(9 minute clock)
(As many rounds as possible in 3 minutes)
21 pulls on rower
(As many rounds as possible in 3 minutes)
15 pulls on rower
(As many rounds as possible in 3 minutes)
9 pulls on rower
(1 person works; 2 people rest)
(Switch after each set of designated number of pulls)
(Score is total number of meters)
E. Static stretches
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