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. (6:00 clock) Minute 1: 3 shuttle runs (50’) For remainder: max hollow hold Minute 2: 3 shuttle runs (50’) 15 heel...
A. Dynamic Stretches B. “Teams of 3” (For time) 5K row 400 push ups 300 toes to bar (All 3 movements can be worked at the same time,...
A. Dynamic Stretches B. “Partner” (For time) 400m partner run 50 hang power snatch 115/85lb 400m partner run 75 cal bike 50 hang power...
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