A. Dynamic Stretches
B. (For warm up)
21-15-9
Back squat 45/35
Banded tear aparts
C. (For Strength/ Technique)
Back squat
5-5-5
3-3-3
(Build by feel; first set starts 60%+)
D. “Partner”
(As many rounds as possible in 10:00)
5 dbell deadlifts 100s/70s
100’ farmer walk
5 dbell deadlifts
(Switch every round)
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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