A. Dynamic Stretches
B. (2 rounds)
10 assisted air squat sky touches
10 banded ankle rockers each side
10 barbell front squats
C. (For Strength/ Technique)
Front squat
3-3-3
1-1-1
(Build by feel; first set starts 75%+)
D. “Partner”
(For time)
300 ab mat sit ups
low plank hold
(Switch every fail)
E. Static stretches
A. Dynamic Stretches B. (6:00 clock) Minute 1: 3 shuttle runs (50’) For remainder: max hollow hold Minute 2: 3 shuttle runs (50’) 15 heel...
A. Dynamic Stretches B. “Teams of 3” (For time) 5K row 400 push ups 300 toes to bar (All 3 movements can be worked at the same time,...
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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