A. Dynamic Stretches
B. (3 rounds)
30 second standing overhead thoracic stretch
15 seated bumper overhead passes on med ball
C. (5 rounds for time)
15 overhead squats 65/95lb
200m run
25 ab mat sit ups
D. (5 sets)
15/15 dbell alternating bicep curls
(Build by feel; pick load for strength)
E. Static stretches
A. Dynamic Stretches B. (2 rounds) 15 banded crossover lateral raise each side 150m row 15 barbell forward wrist rotations each side 15...
A. Dynamic Stretches B. “Partner” (As many reps as possible in 6:00) 30 shoulder to overhead 185/125lb For remainder: max double unders...
A. Dynamic Stretches B. (12:00 clock) 0:00-4:00: 25 air squats 100 handstand shoulder taps 4:00-8:00: 25 air squats 150’ handstand walk...
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