A. Dynamic Stretches
B. (Every minute for 5 minutes)
15 second assisted air squat hold
10 assisted air squat side to sides
C. (For Strength/ Technique)
Back Squat
4-4-4-4-4 @ 80%
D. (10 rounds for strength)
5 strict handstand push ups
Rest as much as needed between sets
E. Static stretches
A. (For warm up) With a bumper 25/15lb 25 ground to overhead 25 elevated calf raise 25 overhead sit up 25 bent over row 50’ suit case...
A. (For warm up) 50 pike taps 400m jog 30 box step ups 24/20” B. “Summer Shenanigans” (Teams of 4) (For time) 50 synchronized power...
A. (For warm up) 10 assisted close stance air squats 20 legs swings each side 10 assisted close stance air squats 20 lateral leg swings...
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