A. Dynamic Stretches
B. (5 sets)
5 seated box jumps 24/20”
Rest 30 seconds
(Work depth for power)
C. (For Strength/ Technique)
Back squat
3-3-3
1-1-1
(Build by feel; first set starts 75%+)
D. (Every minute for 5 minutes)
5 thrusters
(Pick load for strength)
E. Static stretches
A. Dynamic Stretches B. (9:00 clock) Minute 1: 50’ duck walk Minute 2: 5/5 ankle rock with bumper Minute 3: 15 heel elevated air squat...
A. Dynamic Stretches B. “Partner” (12:00 clock) 2 rounds: 24 burpee over bar 48 cal row For remainder: max wall facing handstand push up...
A. Dynamic Stretches B. (12:00 cap) 3 rounds of 1:00 thoracic work on each: Single arm foam roller stretch Straight arm Box Standing...
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