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) Every minute for 9:00: 0:00-3:00: 10 assisted close stance air squats 10 v-ups 3:00-6:00: 10 heel elevated air squats 20...
A. (For warm up) 4 rounds: 50’ inch worm 50 plank reaches 50’ walking lunge B. (For Strength) Strict weighted pull ups 8-6-4-2 C. (Every...
A. (For warm up) 1:00 lacrosse ball foot each side 15 cat-camels 2:00 barbell quad smash each side 15 hip internal/ external rotations...
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