Updated: Aug 23, 2023
A. Dynamic Stretches
B. (For quality)
25 banded air squats
3 minute tricep smash
50 v-ups with 2 second negative
C. (For Strength/ Technique)
Front Squat
4-4-4-4-4 @ 80%
D. (For time)
35 Push press 125/185lb
E. Static stretches
A. Dynamic Stretches B. “Partner” (20 rounds for time) Partner 1 starts: 10 unbroken wall balls 20/14lb 30 double unders While Partner 2...
A. Dynamic Stretches B. (6:00 clock) Even minutes: 30 seconds: cal bike (legs only) 30 seconds: cal bike (arms only) Odd minutes : rest...
A. Dynamic Stretches B. (For quality) 1 minute thoracic box stretch 45 box jumps 24/20” 60 second barbell to overhead hold 95/65lb C....
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