A. Dynamic Stretches
B. (5 rounds)
10 ring rows
10 barbell back rack calf raise
(Pick load for strength)
C. (4 rounds)
(3 minute cap)
200m run
20 wall balls 14/20lb
(3 minute cap)
200m row
18 wall balls
(Decrease -2 wall balls every set)
D. (Every minute for 5 minutes)
10 kbell swings 70/100lb
E. Static stretches
A. Dynamic Stretches B. “Partner” (20 rounds for time) Partner 1 starts: 10 unbroken wall balls 20/14lb 30 double unders While Partner 2...
A. Dynamic Stretches B. (6:00 clock) Even minutes: 30 seconds: cal bike (legs only) 30 seconds: cal bike (arms only) Odd minutes : rest...
A. Dynamic Stretches B. (For quality) 1 minute thoracic box stretch 45 box jumps 24/20” 60 second barbell to overhead hold 95/65lb C....
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