A. Dynamic Stretches
B. (3 rounds for Strength & Quality)
15 goblet squats
15/15 Dbell single arm bent over row
C. (For Strength/ Technique)
8 x (1 hang squat clean + 3 front squats)
D. “Partner”
(For time)
200 kbell swings 70/100lb
(Switch every 10 swings)
E. Static stretches
A. Dynamic Stretches B. “Murph” (Pick a variation and complete) Option 1: (For time) 1 mile run 100 pull ups 200 push ups 300 air squats...
A. Dynamic Stretches B. (9:00 clock) 0:00-3:00: Foam roll back/ lats 3:00-6:00: Standing front rack stretch with PVC 6:00-9:00: Lying...
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