A. Dynamic Stretches
B. (Every minute for 5 minutes)
7 med ball front squat 14/20lb
Max for remaining: med ball overhead sit ups
C. “Partner”
(As many rounds as possible in 9 minutes)
5 front squats 155/225lb (from rack)
5/7 calories bike
(Switch every round)
D. (9 minute clock)
Jump rope practice
(Double unders, single under crossovers, etc.)
E. Static stretches
A. Dynamic Stretches B. “Partner” (10 rounds) 3:00 clock: 3 deadlifts 365/255lb 60 double unders 9 burpee over bar For remainder: deficit...
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...
A. Dynamic Stretches B. (Every minute for 5:00) 10 barbell bent over rows (Pick load for strength; from below knee) C. (3 rounds) 5:00...
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