A. Dynamic Stretches
B. (2 rounds)
25 banded pull apart
20 Spider-Man lunges
15 assisted close stance air squat
C. (For Strength/ Technique)
Back squat
5-5-5
3-3-3
(Build by feel; first set starts 60%+)
D. (2 rounds for time)
75 air squats
400m run
E. Static stretches
A. (For warm up) 25’ inch worm 100’ bear crawl 50’ walking single leg reach downs 25 thoracic extensions against wall 50’ walking high...
A. (For warm up) With a bumper 25/15lb 25 ground to overhead 25 elevated calf raise 25 overhead sit up 25 bent over row 50’ suit case...
A. (For warm up) 50 pike taps 400m jog 30 box step ups 24/20” B. “Summer Shenanigans” (Teams of 4) (For time) 50 synchronized power...
Comments