A. New Dynamic Stretches
7:00 to complete:
20 high knee grabs
20 butt kick grabs
20 alt. single leg reach down
20 high kicks
20 alt. arm raises each side
20 backwards arm circles
10 alt. sky touches each side
10 crossover glute stretch
10 reverse lunges
10 Spider-Man lunges
10 calf raises
10 toe squats
10 sumo air squats
B. (As many rounds as possible in 3 minutes)
10 sumo air squats
10 v-ups
C. (For Strength/ Technique)
Back squat
3-3-3
1-1-1
(Build by feel; first set starts 75%+)
D. “Partner”
(For time)
100 back squats 185/125lb (from rack)
pull up hold
(Switch every failure)
E. Static stretches
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