A. Dynamic Stretches
B. (For mobility)
21-15-9
Contraption back squat 35/45lb
Rest 30-45 seconds between sets
C. (For Strength/ Technique)
Back Squat
1-1-1-1-1 @ 90%
D. “Partner”
(For time)
200 renegade rows 55s/80s
(Switch every 10)
E. Static Stretches
A. Dynamic Stretches B. “Partner” (For time) 150/105 cal bike (Split any way) C. (As many rounds as possible in 16 minutes) 10 push ups 8 toes to bar 10 push ups 16 dbell alternating snatches 85/60lb
A. Dynamic Stretches B. “Partner” (For time) 300m team run (3 rounds each) 5 hang power cleans 185/125lb 5 burpee over bar 5 box jump overs 24/20” (switch every round) 300m team run (3 rounds each) 5
A. Dynamic Stretches B. (2 rounds) 25 banded external rotation 15 bumper thoracic pass through on med ball C. (For Strength/ Technique) Push Jerk 5-5-5 3-3-3 (Build by feel; first set starts 60%+) D.