A. Dynamic Stretches
B. (For mobility)
50 seated hip rotations
50 Spider-Man lunges
50 Patrick step ups
50 toe squats
C. (For Strength/ Technique)
Back Squat
5-5-5-5-5 @ 70%
D. (6 minute clock)
Minute 1: 10 toes to bar
Minute 2: 12 toes to bar
Minute 3: 14 toes to bar
Minute 4: 16 toes to bar
Minute 5: 18 toes to bar
Minute 6: 20 toes to bar
E. Static stretches
A. Dynamic Stretches B. “Partner” (20 rounds for time) Partner 1 starts: 10 unbroken wall balls 20/14lb 30 double unders While Partner 2...
A. Dynamic Stretches B. (6:00 clock) Even minutes: 30 seconds: cal bike (legs only) 30 seconds: cal bike (arms only) Odd minutes : rest...
A. Dynamic Stretches B. (For quality) 1 minute thoracic box stretch 45 box jumps 24/20” 60 second barbell to overhead hold 95/65lb C....
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