A. Dynamic Stretches
B. (3 rounds)
1:00 lacrosse ball (foot)
50’ banded monster walk
25 ring dips
C. (30:00 cap)
5 rounds:
15/10 cal bike
200m run
250m row
30 second max: meters ski
D. Static stretches
A. Dynamic Stretches B. (Every minute for 6:00) 4 squat clean thrusters (Pick load for strength) C. (10 rounds for time) 1 round “Cindy”...
A. Dynamic Stretches B. “Two or Twenty” (Teams of 4) (As many rounds as possible in 12:00) 42 Thrusters 95/65lb (split any way) 12...
A. Dynamic Stretches B. (8:00 clock) Every 2:00: 6 shuttle runs (50’) 12 banded pull aparts C. (For Strength/ Technique) Deadlift...
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