A. Dynamic Stretches
B. (3 rounds)
30 second box PVC front rack stretch
15/15 banded rear delt kick backs
10 heel elevated back squats 35/45lb
C. (For Strength/ Technique)
Front squat
5-5-5
3-3-3
(Build by feel; first set starts 60%+)
D. “Partner”
(As many reps as possible in 9 minutes)
40 devil press 75/105lb (switch every 2)
Max for remaining: suit case carry
(Switch every 50’)
E. Static stretches
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