A. Dynamic Stretches
B. (3 rounds for quality)
10 seated hip rotations
15 toes squats
50’ duck walk
C. (21 minute clock)
Every 3 minutes:
4 squat cleans @ 75%
D. “Partner”
(As many rounds as possible in 7 minutes)
11 wall balls 14/20lb
(Athletes alternate each round)
E. Static stretches
A. (For warm up) 50’ of each: Running high knees Running butt kicks Walking high kicks Walking high knee grab Walking butt kick grab...
A. (For warm up) 50’ walking lunge 40 jumping jacks 300m jog 20 reverse lunges 1:00 chest/ shoulder stretch each side B. (For Strength)...
A. (For warm up) (2 rounds) 25 alternating arm raises each side 25 backward arm circles 30 second calf stretch each side 30 second hollow...
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