A. Dynamic Stretches
B. (3 rounds)
20 spider man lunges
30 second heel elevated back squat hold
40 second max: air squats
C. (For Strength/ Technique)
Back squat
1-1-1-1-1-1-1
(Build by feel; first set starts 85%+)
D. “Teams of 3”
(5 rounds)
30 second max cal bike each person
(Total calories collected = team score)
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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