A. Dynamic Stretches
B. (For quality)
1 minute dragon pose each side
25 cat camel
1 minute thoracic box stretch
50 Spider-Man lunges
C. “Partner”
(10 rounds for time)
10 hang power snatch 95/135lb
15/10 cal bike
(1 person each movement)
(Switch every round)
D. (10 minute clock)
Even minutes: 30 second max toes to bar
Odd minutes: 15 ring dips
E. 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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