A. Dynamic Stretches
B. (5 rounds for quality)
30 second side plank (L)
30 second side plank (R)
30 v-ups
C. (3 rounds for time)
10 hang to overhead 115/165lbs
50 hop overs
D. (3 rounds for time)
15 front squats 115/165lbs
50 hop overs
E. Static stretches
A. Dynamic Stretches B. “Murph” (Pick a variation and complete) Option 1: (For time) 1 mile run 100 pull ups 200 push ups 300 air squats...
A. Dynamic Stretches B. (9:00 clock) 0:00-3:00: Foam roll back/ lats 3:00-6:00: Standing front rack stretch with PVC 6:00-9:00: Lying...
A. Dynamic Stretches B. (12:00 clock) 0:00-4:00: Barbell quad smash 4:00-8:00: Kbell calf smash 8:00-12:00: Barbell tricep smash C....
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