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) “Partner” Each person completes: 50’ high knee grab 50’ butt kick grab 15 med ball front squats 20/14lb 150’ bear crawl...
A. (For warm up) 50’ high knees 50’ butt kicks 50’ high kicks 200m jog 20 hanging kips 20 handstand shoulder taps B. “What the Helly?”...
A. (For warm up) 0:00-3:00: 100’ banded monster walk 3:00-6:00: Every minute: 8 single leg reach downs each side For remainder: max calf...
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