A. Dynamic Stretches
B. (For Strength/ Technique)
8 x (3 strict toes to bar + 5 kipping toes to bar + 7 second L-hang)
C. “Partner”
(Every minute for 12 minutes)
40 second max: calories assault bike
sandbag on shoulder hold
(Switch every minute)
D. (5 rounds)
10/10 suit case bumper plate step up 35/45lb
(Pick load for strength)
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...
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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