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. Dynamic Stretches B. “Partner” (20 rounds for time) Partner 1 starts: 10 unbroken wall balls 20/14lb 30 double unders While Partner 2...
A. Dynamic Stretches B. (6:00 clock) Even minutes: 30 seconds: cal bike (legs only) 30 seconds: cal bike (arms only) Odd minutes : rest...
A. Dynamic Stretches B. (For quality) 1 minute thoracic box stretch 45 box jumps 24/20” 60 second barbell to overhead hold 95/65lb C....
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