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. (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...
Comments