A. Dynamic Stretches
B. (For quality)
25 cat camel
75 ab mat sit ups
25 banded pull apart
75 ab mat sit ups
C. (5 rounds)
4 minute cap:
6 bar muscle ups
4 deadlifts 365/255lb
200m run
D. (For Strength/ Technique)
16-14-12-10
Barbell calf raise
(Pick load for strength)
E. Static stretches
A. Dynamic Stretches B. (3 rounds) 10 behind neck push press (from rack) 15 split squats each side 20 single leg glute bridge each side...
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...
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