A. Dynamic Stretches
B. (For Strength/ Technique)
Shoulder Press
3-3-3-3-3 @ 85%
C. (For quality)
(5 sets)
100m run
Rest 30 second
(4 sets)
200m run
Rest 45 second
(3 sets)
300m run
Rest 1 minute
(2 sets)
400m run
90 second
D. (For Strength/ Technique)
Single arm bicep curl
12-10-8 each side
E. Static stretches
A. Dynamic Stretches B. “Partner” (2 rounds for max effort) (2:00 clock) Max dbell bench press 35s/50s (2:00 clock) Max sled drag (50’)...
A. Dynamic Stretches Each workout for time: B. “Partner” (3 rounds) 12/12 dbell snatches 70/50lb 15 toes to bar 50’ handstand walk C....
A. Dynamic Stretches B. (For warm-up) 100m 10 caterpillars 200m 50 handstand shoulder taps 300m 20 single leg bumper plate jump each leg...
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