A. Dynamic Stretches
B. (3 rounds)
15 seated hip rotations
30/30 second 90 degree shoulder / chest stretch
15 PVC back toe squats
C. (For strength/ Technique)
Back Squat
2-2-2-2-2 @ 85%
D. (For time)
50 paralette handstand push ups
E. Static stretches
A. (For warm up) 50’ high knee grab 50’ butt kick grab 50 mountain climbers 1:00 standing pigeon (box) each side 25 banded glute kick back each side 10 shuttle runs (50’) B. (9:00 cap) 15-12-9 Deadlif
A. (For warm up) 3 rounds: 25 alternating arm raises each side 20 second hollow hold 15 box push ups 10 standing thoracic extensions 5 box pistols each leg B. “Partner” (35:00 clock) Every 5:00: 21 ha
A. (For warm up) 50’ high knees 50’ butt kicks 50’ bent over glute 25 backwards arm circles 25 ring rows 25 banded good mornings 30 second bicep stretch each side 30 second overhead lat stretch each s
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