A. Dynamic Stretches
B. (2 rounds)
20 assisted heel elevated air squat
25/25 Patrick step up
30 second weighted plank
C. (For Strength/ Technique)
Back squat
5-5-5
3-3-3
(Build by feel; first set starts 60%+)
D. “Partner”
(As many rounds as possible in 8 minutes)
100’ farmer carry 100s/70s
(Switch every round)
E. Static stretches
A. Dynamic Stretches B. “Partner” (As many rounds as possible in 20 minutes) 25’ handstand walk 50 double unders 25’ handstand walk 5 shuttle runs (50’) (Switch every round) C. “Partner” (As many roun
A. Dynamic Stretches B. “Partner” (3 rounds each for time) 25 push press wall ball 30/20lb weighted plank 45/35lb (Switch every round) C. (14 minute clock) 12 power cleans 135/95lb 10 power cleans 155
A. Dynamic Stretches B. (Every minute for 40 minutes) Minute 1: 100m run Minute 2: 12 pull ups Minute 3: 24 push ups Minute 4: max: air squats Minute 5: Rest C. Static stretches