A.
Dynamic Stretches
B.
3 Rounds for Quality
50 ice skaters with pause
1 minute handstand hold
C.
5 Rounds for Time
100’ walking lunges
10 burpee over 3’ / 4’
D.
For Time
25 burpee to target
50 knees to elbows
E.
Static Stretches
A. Dynamic Stretches B. (For quality) 9-15-21 Heel elevated goblet squats 30/30 second suit case hold C. (For Strength/ Technique) Front Squat 1-1-1-1-1 @ 90% D. (5 minute max) 50’ suit case carry (le
A. Dynamic Stretches B. (For time) 75 v-ups (Every 5th v-up = 10 second hollow hold) C. (24 minute clock) Every 6 minutes: 300m run 12 shoulder to overhead 105/155 12 hang power cleans 12 burpees D. S
