A. Dynamic Stretches
B. (2 rounds)
30 second PVC skin the cat stretch with partner each person
25 banded pulsating external rotations each arm
20 weighted ankle rockers each leg
C. (30:00 clock)
Every 6:00:
300m run
250m row
20/14 cal bike
D. Static stretches
A. Dynamic Stretches B. (9:00 clock) Minute 1: 50’ duck walk Minute 2: 5/5 ankle rock with bumper Minute 3: 15 heel elevated air squat...
A. Dynamic Stretches B. “Partner” (12:00 clock) 2 rounds: 24 burpee over bar 48 cal row For remainder: max wall facing handstand push up...
A. Dynamic Stretches B. (12:00 cap) 3 rounds of 1:00 thoracic work on each: Single arm foam roller stretch Straight arm Box Standing...
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