A. Dynamic Stretches
B. (For quality)
21-15-9
Air squats
(10) Spider-Man lunges
Sprawls
C. (For Strength/ Technique)
Back squat
3-3-3
1-1-1
(Build by feel; first set starts 75%+)
D. (10 minute clock)
Build heavy single: Shoulder Press
E. Static stretches
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...
A. Dynamic Stretches B. (3 rounds) 1 minute: lying squat stance against wall 45 second: handstand hold 30 second: reverse grip dead hang...
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