A. Dynamic Stretches
B. (Every minute for 5 minutes)
5 wall balls 14/20lb
7 box jumps 20/24”
9 v-ups
C. (20 minute clock)
Every 4 minutes:
1 above knee hang squat clean + 1 front squat + 1 below knee hang squat clean + 1 front squat
10 high box jumps 24/30”
D. (5 sets)
20 second Front rack hold @ 100% FSQ 1RM
Rest 1 minute
E. Static stretches
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