A. Dynamic Stretches
B. (3 rounds)
15/15 banded lateral waves
15/15 Bulgarian split squats
(Pick load for strength)
C. (For Strength/ Technique)
Push press
5-5-5
3-3-3
(Build by feel; first set starts 60%+)
D. (12 minute clock)
Even minutes: 1 push press + 100m run
Odd minutes: Rest
(Pick load for strength)
E. Static stretches
A. Dynamic Stretches B. “Partner” (20 rounds for time) Partner 1 starts: 10 unbroken wall balls 20/14lb 30 double unders While Partner 2...
A. Dynamic Stretches B. (6:00 clock) Even minutes: 30 seconds: cal bike (legs only) 30 seconds: cal bike (arms only) Odd minutes : rest...
A. Dynamic Stretches B. (For quality) 1 minute thoracic box stretch 45 box jumps 24/20” 60 second barbell to overhead hold 95/65lb C....
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