A. Dynamic Stretches
B. (For warm up)
(1 round)
45 second saddle pose shoulder stretch each side
45 second saddle lat stretch each side
-then-
(2 rounds)
45 second thoracic box stretch
45 second barbell tricep smash each side
30 med ball front rack power positions against wall
C. (For Strength/ Technique)
Push press
5-5-5
3-3-3
(Build by feel; first set starts 60%+)
*After each set complete 6 strict chest to bar pull ups with 3 second negative
D. “Partner”
(As many rounds as possible in 9 minutes)
6 shuttle runs (50’)
1 sandbag bearhug carry (50’) 150/100lb
(Switch every round)
E. Static stretches
Comments