A. Dynamic Stretches
B. (2 rounds)
15/15 weighted ankle rocks
1 minute barbell quad smash each side
15 front squats 45/35lb
C. (For Strength/ Technique)
Front squat
3-3-3
1-1-1
(Build by feel; first set starts 75%+)
D. (For Strength/ Technique)
Sumo deadlift
14-12-10-8
E. Static stretches
A. Dynamic Stretches B. “Murph” (Pick a variation and complete) Option 1: (For time) 1 mile run 100 pull ups 200 push ups 300 air squats...
A. Dynamic Stretches B. (9:00 clock) 0:00-3:00: Foam roll back/ lats 3:00-6:00: Standing front rack stretch with PVC 6:00-9:00: Lying...
A. Dynamic Stretches B. (12:00 clock) 0:00-4:00: Barbell quad smash 4:00-8:00: Kbell calf smash 8:00-12:00: Barbell tricep smash C....
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