A. Dynamic Stretches
B. (5 rounds)
7 banded external rotation with 3 second hold
50’ walking lunge with bumper plate 35/45lb
C. “Partner”
(30 rounds for time)
3 shoulder to overhead 155/225lb (from rack)
6 toes to rings
3 shuttle runs (50’)
(Switch every round)
D. (3 minute max)
Dbell alternating bicep curls
E. Static stretches
A. Dynamic Stretches B. (2 rounds) 15 PVC overhead squats through rack 30 second wrist flexion stretch on floor 45 second max: glute...
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A. Dynamic Stretches B. (2 rounds) 30 second PVC skin the cat stretch with partner each person 25 banded pulsating external rotations...
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