A. Dynamic Stretches
B. (For quality)
1 minute single arm thoracic stretch on foam roller each side
30 PVC thrusters
50 v-ups
C. “Fran”
(For time)
21-15-9
Thruster 65/95lb
Pull ups
D. “Partner”
(4 rounds each)
25 ab mat sit ups
light assault bike
E. Static stretches
A. Dynamic Stretches B. “No Thumb Nails” (Teams of 4) Partner 1 & 2 starts: (As many rounds as possible in 20 minutes) 5 synchronized...
A. Dynamic Stretches B. (For warm up) 9-8-7-6-5-4-3-2-1 Wall balls 20/14lb Front rack turnovers 135/95lb C. (For Strength/ Technique)...
A. Dynamic Stretches B. “Partner” (2 rounds for max effort) (2:00 clock) Max dbell bench press 35s/50s (2:00 clock) Max sled drag (50’)...
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