A. Dynamic Stretches
B. (3 rounds)
10 back squats 45/35lb
15 ring rows
C. (For Strength/ Technique)
Back squat
3-3-3
1-1-1
(Build by feel; first set starts 75%+)
D. “Teams of 3”
(As many reps as possible in 9 minutes)
15 pulls rower for meters
(Switch every round)
E. Static stretches
A. (For warm up) 100’ running high knees 100’ running butt kicks 10 caterpillars 20 push ups 300m jog -then- 25 hanging kips 25 hanging...
A. (For warm up) 1:00 on each: Low plank Ab mat sit ups Mountain climbers Side plank (L) Side plank (R) Mountain climbers Ab mat sit ups...
A. (For warm up) 2 rounds: 50’ butt kick grab 50’ single leg reach down 50’ walking lunge -then- 50 pike taps 400m jog 30 second dip hold...
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