A. Dynamic Stretches
B. (For Strength/ Technique)
Single Arm Arnold Press
12-10-8 each side
C. (5 rounds for time)
10 front rack reverse lunges 105/155lbs
15 sprawl over bar
D. (Every minute for 8 minutes)
12 renegade rows
(Pick load for strength)
E. Static stretches
A. Dynamic Stretches B. “Steps For Saturday” (Teams of 4) (34:00 clock) 2 rounds: (5:00 clock) 300m team run 30 synchronized dbell hang...
A. Dynamic Stretches B. “Partner” (As many rounds as possible in 6:00) 5 shuttle runs (50’) -weighted plank 45/35lb (Switch every round)...
A. Dynamic Stretches B. (3 rounds) 15 heel elevated goblet squats 30 Russian twists (Pick load for strength) C. (For Strength/ Technique)...
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