A. Dynamic Stretches
B. (2 rounds)
45 second front rack box stretch
30 push press wall balls 20/14lb
150 mountain climbers
C. (For Strength/ Technique)
Front squat
1-1-1-1-1-1-1
(Build by feel; first set starts 80-85%+)
D. (As many rounds as possible in 7 minutes)
21 air squats
3 shuttle runs (50’)
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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