A. Dynamic Stretches
B. (2 rounds)
45 second thoracic stretch on foam roller each side
300m run
15 hanging L-raises with med ball 20/14lb
C. (For time)
12/12 dbell snatches 70/50lb
12 cal bike
6 shuttle runs (50’)
10/10 dbell snatches
10 cal bike
5 shuttle runs (50’)
8/8 dbell snatches
8 cal bike
4 shuttle runs (50’)
6/6 dbell snatches
6 cal bike
3 shuttle runs (50’)
D. (For strength/ technique)
Dbell single arm bent over row
16-14-12-10-8 each side
E. Static stretches
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