A. Dynamic Stretches
B. (3 rounds)
6 caterpillars
12 banded air squats with 3 second tempo
24 pike taps
C. (4 rounds for time)
12 dbell alternating snatches 60/85lb
24 air squats
48’ handstand walk (or 48 HS shoulder taps)
D. (3 rounds)
400m run
Rest 1 minute
E. Static stretches
A. Dynamic Stretches B. (9:00 clock) Minute 1: 50’ duck walk Minute 2: 5/5 ankle rock with bumper Minute 3: 15 heel elevated air squat...
A. Dynamic Stretches B. “Partner” (12:00 clock) 2 rounds: 24 burpee over bar 48 cal row For remainder: max wall facing handstand push up...
A. Dynamic Stretches B. (12:00 cap) 3 rounds of 1:00 thoracic work on each: Single arm foam roller stretch Straight arm Box Standing...
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