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. “Partner” (For time) 400m partner run 50 hang power snatch 115/85lb 400m partner run 75 cal bike 50 hang power...
A. Dynamic Stretches B. (3 rounds) 1 minute: lying squat stance against wall 45 second: handstand hold 30 second: reverse grip dead hang...
A. Dynamic Stretches B. (For warm up) 21 overhead squats 45/35lb 100 hop over barbell 15 overhead squats 80 hop over barbell 9 overhead...
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