A. Dynamic Stretches
B. (5 rounds)
50’ of each:
Carioca
High knees
Butt kicks
Walking lunges
C. “Nicole”
(As many rounds as possible in 20 minutes)
400m run
Max pull ups
D. (Every minute for 5 minutes)
30 seconds on: deficit push ups
30 seconds off: rest
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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