A. Dynamic Stretches
B. “Spooky Throw-Down”
“Teams of 3”
(As many rounds as possible in 31 minutes)
3 hang power cleans 105/155lb
21 burpee box jump overs
(Increase +3 on hang power cleans each round until 31 minutes)
(1 person works; 2 people rest)
(Switch as much as needed)
C. 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...
A. Dynamic Stretches B. (2 rounds) 1 minute foot smash with lacrosse ball each foot 45 second calf stretch each side 30 barbell calf...
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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