A. Dynamic Stretches
B. (For warm up)
2 rounds:
10 air squat
10 banded ankle rock each side
2 rounds:
10 driver squat 25/15lb
15 cal ski
2 rounds:
10 back squat 45/35lb
1:00 plank
C. (25:00 clock)
Build to a heavy single back squat
D. (3 rounds)
300m run
1:00 static stretch
(1st round: butterfly, 2nd round: couch each side, 3rd round: standing box pigeon each side)
E. Static stretches
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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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