A. (For warm up) All dynamic stretches B. (3 rounds) 100m row 15 second ski 20 second bike (legs only) C. “The Wave” (Teams of 4) For time: 200 synchronized touch & go snatches 95/65lb *each break = p
A. (For warm up) 1:00 lacrosse ball (foot) each side 1:00 lacrosse ball delt each side 1:00 kbell smash (calf) each side 10 wrist rockers each side 10 second bicep/ chest stretch each side 10 push ups
A. (For warm up) 50’ running high knees 50’ running butt kicks 50’ bent over glute 50’ Carioca 50’ high kicks -then- 3 rounds: 100m jog 70 flutter kicks B. (8:00 cap) 3 sets: 10/10 Bulgarian split squ
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