A. Dynamic Stretches
B. (For quality)
21-15-9
Bulgarian split squat each side
Overhead sit up 45/35lb
(Pick load for strength)
C. (For Strength/ Technique)
10 sets: 3 Weighted strict pull ups
(Pick load for strength)
D. “Teams of 3”
(For time)
200 cal bike
Team rotates in order after 1 person completes 5 shuttle runs (50’)
(MMM: 200 MMF: 180 FFM: 160 FFF: 140)
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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