A. (For warm up) 2:00 foam roll erectors 1:00 barbell quad smash each side 1:00 foam roll lat each side 2:00 lying squat stretch (wall) -then- 2 rounds: 20 seal jacks 15 air squats 10 cal light row B.
A. (For warm up) 20 alternating arm raises 20 thoracic extensions (wall or post) 30 second bicep stretch each side 30 second max: ring rows 4 shuttle runs (50’) 40 second max: bumper ground to overhea
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