A. Dynamic Stretches
B. (3 rounds)
45 second single arm thoracic stretch on foam roller each side
3 x 2 behind neck push press + 2 overhead squats
15 dynamic pass throughs against wall
C. (For time)
21-15-9
Overhead squat 95/65lb
400m-300m-200m
Run
D. (For quality)
10 x 5 hollow ups with pause + 5 hollow rocks + 5 v-ups
(Rest as needed to go unbroken on complex)
E. Static stretches
A. Dynamic Stretches B. “Let’s Go Slow Poke” (Teams of 4) (As many rounds as possible in 10:00) 7 synchronized deadlifts 315/225lb 14...
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A. Dynamic Stretches B. (For warm up) 2 rounds: 10 air squat 10 banded ankle rock each side 2 rounds: 10 driver squat 25/15lb 15 cal ski...
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