A. Dynamic Stretches
B. (3 rounds)
10/10 wall sit toe raises
15 banded external rotations
20 barbell back rack calf raises
(pick load for strength)
C. (20 minute clock)
Every 2 minutes:
5 shuttle runs (50’)
7 handstand push ups
9 chest to bar pull ups
D. (For Strength/ Technique)
Bicep curl
12-10-8 each side
E. Static stretches
A. Dynamic Stretches B. “Partner” (For time) 400m partner run 50 hang power snatch 115/85lb 400m partner run 75 cal bike 50 hang power...
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