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. (3 rounds)
50’ high knees
50’ butt kicks
5 shuttle runs (50’)
D. (5 rounds)
300m run
300m row
30 ab mat sit ups
E. Static stretches
A. Dynamic Stretches B. (5 rounds) 10 air squats 10 toes to bar C. “Teams of 3” (As many rounds as possible in 24:00) 8 back squats...
A. Dynamic Stretches B. (10:00 cap) 20 front squats 135/95lb 300m run 40 v-ups 50 handstand shoulder taps For remainder: practice jump...
A. Dynamic Stretches B. “Partner” (For time) 30-26 Bar facing burpee (15) Power snatch 95/65lb 26-22 Bar muscle ups (14) Power snatch...
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