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. “Partner” (20 rounds for time) Partner 1 starts: 10 unbroken wall balls 20/14lb 30 double unders While Partner 2...
A. Dynamic Stretches B. (6:00 clock) Even minutes: 30 seconds: cal bike (legs only) 30 seconds: cal bike (arms only) Odd minutes : rest...
A. Dynamic Stretches B. (For quality) 1 minute thoracic box stretch 45 box jumps 24/20” 60 second barbell to overhead hold 95/65lb C....
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