A. Dynamic Stretches
B. (For quality)
50 Spider-Man Lunges
25 cat-camel
50 cal rower
C. (For Strength/ Technique)
Shoulder Press
4-4-4-4-4 @ 80%
D. (For Strength/ Technique)
Deadlift
4-4-4-4-4 @ 80%
E. Static stretches
A. (For warm up) 25’ inch worm 100’ bear crawl 50’ walking single leg reach downs 25 thoracic extensions against wall 50’ walking high...
A. (For warm up) With a bumper 25/15lb 25 ground to overhead 25 elevated calf raise 25 overhead sit up 25 bent over row 50’ suit case...
A. (For warm up) 50 pike taps 400m jog 30 box step ups 24/20” B. “Summer Shenanigans” (Teams of 4) (For time) 50 synchronized power...
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