A. Dynamic Stretches
B. (For Strength/ Technique)
Dbell Single arm Arnold press
12-10-8 each side
C. (As many rounds as possible in 20 minutes)
5 shuttle runs (50’)
100m row
15 ab mat sit ups
D. (6 minute clock)
0:00-2:00: 30 deficit push ups 2.75/3.5”
2:00-4:00: 25 deficit push ups 2.75/3.5”
4:00-6:00: 20 deficit push ups 2.75/3.5”
E. Static stretches
A. Dynamic Stretches B. “Partner” (20 rounds for time) Partner 1 starts: 10 unbroken wall balls 20/14lb 30 double unders While Partner 2...
A. Dynamic Stretches B. (6:00 clock) Even minutes: 30 seconds: cal bike (legs only) 30 seconds: cal bike (arms only) Odd minutes : rest...
A. Dynamic Stretches B. (For quality) 1 minute thoracic box stretch 45 box jumps 24/20” 60 second barbell to overhead hold 95/65lb C....
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