A. Dynamic Stretches
B. (6:00 clock)
Even minutes: 15 banded pull apart with pause
Odd minutes: 15 assisted air squats with bounce
C. (For Strength/ Technique)
Back Squat
3-3-2-2-1-1
(Build by feel; first set starts 85%+)
D. “Teams of 3”
(As many reps as possible in 8:00)
Max meters row
Farmer hold 100s/70s
(Team switches every 25/20 pulls)
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...
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