A. Dynamic Stretches
B. (3 rounds)
45 second single arm thoracic stretch on foam roller each side
3 x 2 behind neck push press + 2 overhead squats
15 dynamic pass throughs against wall
C. (For time)
21-15-9
Overhead squat 95/65lb
400m-300m-200m
Run
D. (For quality)
10 x 5 hollow ups with pause + 5 hollow rocks + 5 v-ups
(Rest as needed to go unbroken on complex)
E. Static stretches
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...
A. Dynamic Stretches B. (For warm up) 21 overhead squats 45/35lb 100 hop over barbell 15 overhead squats 80 hop over barbell 9 overhead...
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