A. Dynamic Stretches
B. (2 rounds)
30/30 second dragon pose on box
10 shoulder press + behind neck press 45/35lb
30 jumping lunges
C. (For Strength/ Technique)
Shoulder press
1-1-1-1-1-1-1
(Build by feel; first set starts 80-85%+)
(After each set: complete 10 high box jumps 30/24”)
D. “Partner”
(For time)
200 box step ups with bumper plate 45/35lb
Bumper plate bear hug hold
(If a bumper plate touches the ground or box at any point; 10 synchronized burpees)
(Split any way)
E. Static stretches
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