A. Dynamic Stretches
B. (2 rounds)
1 minute barbell quad smash each side
100m run
1 minute wall sit squat
C. (For Strength/ Technique)
Back squat
5-5-5
3-3-3
(Build by feel; first set starts 60%+)
D. “Partner”
(As many rounds as possible)
50’ suit case carry (L) 100/70lb
50’ suit case carry (R)
(Switch every round)
E. Static stretches
A. Dynamic Stretches B. “Partner” (35:00 clock) For time: 15 shoulder to overhead each 165/115lb 200 double unders (split any way) 30 cal...
A. Dynamic Stretches B. (3 rounds) 6 gym laps 12 dynamic standing close grip thoracic pass throughs 24 hollow rocks C. (As many rounds as...
A. Dynamic Stretches B. (8:00 clock) Even minutes : 45 second max: dbell bench 70s/50s Odd minutes: rest C. (8:00 clock) 0:00-3:00: 21...
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