A. Dynamic Stretches
B. “Partner”
(As many rounds as possible in 21 minutes)
3 deadlifts 365/255lb
6 ring muscle ups
9 burpee over bar
(Switch every round)
C. “Partner”
(As many rounds as possible in 9 minutes)
1 deadlift 405/285lb
2 bar muscle ups
3 shuttle runs (50’)
(Switch every round)
D. Static stretches
A. Dynamic Stretches B. (2 rounds) 15 PVC overhead squats through rack 30 second wrist flexion stretch on floor 45 second max: glute...
A. Dynamic Stretches B. (2 rounds) 1 minute foot smash with lacrosse ball each foot 45 second calf stretch each side 30 barbell calf...
A. Dynamic Stretches B. (2 rounds) 30 second PVC skin the cat stretch with partner each person 25 banded pulsating external rotations...
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