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. (For warm up) 50’ of each: Running high knees Running butt kicks Walking high kicks Walking high knee grab Walking butt kick grab...
A. (For warm up) 50’ walking lunge 40 jumping jacks 300m jog 20 reverse lunges 1:00 chest/ shoulder stretch each side B. (For Strength)...
A. (For warm up) (2 rounds) 25 alternating arm raises each side 25 backward arm circles 30 second calf stretch each side 30 second hollow...
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