A. Dynamic Stretches
B. “Partner”
(For time)
3 rounds each:
15 hang power cleans 155/105lb
15/10 cal bike
3 rounds each:
30 ab mat sit ups
12/8 cal bike
3 rounds each:
60 double unders
9/6 cal bike
(Switch every round)
C. Static stretches
A. Dynamic Stretches B. “Murph” (Pick a variation and complete) Option 1: (For time) 1 mile run 100 pull ups 200 push ups 300 air squats...
A. Dynamic Stretches B. (9:00 clock) 0:00-3:00: Foam roll back/ lats 3:00-6:00: Standing front rack stretch with PVC 6:00-9:00: Lying...
A. Dynamic Stretches B. (12:00 clock) 0:00-4:00: Barbell quad smash 4:00-8:00: Kbell calf smash 8:00-12:00: Barbell tricep smash C....
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