A. Dynamic Stretches
B. “No Thumb Nails”
(Teams of 4)
Partner 1 & 2 starts:
(As many rounds as possible in 20 minutes)
5 synchronized hang squat cleans 185/125lb
10 synchronized burpee over bar
20 deficit handstand push ups 5.5”/3.5” (split any way)
(Pairs switch every round)
-then-
(10:00 clock)
Establish 3RM hang squat clean
(Each person)
C. 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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