A. Dynamic Stretches
B. (6 minute clock)
Even minutes: 12 med ball front squat 20/14lb
Odd minutes: 24 ab mat sit ups
C. (For Strength/ Technique)
Front squat
1-1-1-1-1-1-1
(Build by feel; first set starts 85%+)
D. (As many rounds as possible in 8 minutes)
50’ walking lunge
100’ farmer carry 100s/70s
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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