A. Dynamic Stretches
B. (As many rounds as possible in 5 minutes)
5 caterpillars
10 Spider-Man lunges
20 jumping lunges
C. (21 minute clock)
Every 3 minutes:
3 power cleans at 80%
D. “Teams of 3”
(As many rounds as possible in 9 minutes)
30 second Max: cal assault bike
(1 person work; 2 people rest)
E. Static stretches
A. Dynamic Stretches B. (2 rounds) 15 PVC overhead squats through rack 30 second wrist flexion stretch on floor 45 second max: glute...
A. Dynamic Stretches B. (2 rounds) 1 minute foot smash with lacrosse ball each foot 45 second calf stretch each side 30 barbell calf...
A. Dynamic Stretches B. (2 rounds) 30 second PVC skin the cat stretch with partner each person 25 banded pulsating external rotations...
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