A. Dynamic Stretches
B. (2 rounds)
100’ walking lunge
20 sprawls
C. (For Strength/ Technique)
Front squat
5-5-5
3-3-3
(Build by feel; first set starts 60%+)
D. (5:00 clock)
Minute 1: 10 burpee over line
Minute 2: 12 burpee over line
Minute 3: 14 burpee over line
Minute 4: 16 burpee over line
Minute 5: 18 burpee over line
E. Static stretches
A. Dynamic Stretches B. “Steps For Saturday” (Teams of 4) (34:00 clock) 2 rounds: (5:00 clock) 300m team run 30 synchronized dbell hang...
A. Dynamic Stretches B. “Partner” (As many rounds as possible in 6:00) 5 shuttle runs (50’) -weighted plank 45/35lb (Switch every round)...
A. Dynamic Stretches B. (3 rounds) 15 heel elevated goblet squats 30 Russian twists (Pick load for strength) C. (For Strength/ Technique)...
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