A. Dynamic Stretches
B. (For Strength/ Technique)
Heel elevated dbell squat
12-10-8
(Dbell each hand)
C. “Teams of 3”
(10 rounds each for time)
5 strict chest to bar pull ups
200m row
Rest
(1 person at each movement/ station)
(Rotate in order after completion of each movement)
D. (5 rounds)
Max unbroken: toes to bar
Rest as much as needed after each set
E. Static stretches
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