A. Dynamic Stretches
B. (10 min clock)
*every 2 minutes:
30 second handstand hold
30 handstand shoulder taps
C. (For Strength/ Technique)
Push Press
12-10-8
D. (For time)
10-8-6-4-2
Single arm devil press 70/100lbs
20-18-16-14-12
Goblet squats
(Complete the 1st set of (10) devil press then the 1st set of (20) goblet squats. Then 8 & 18, 6 & 16, 4 & 14, 2 & 12)
E. Static stretches
A. Dynamic Stretches B. (3 rounds) 50’ banded monster walk 30 second power position front rack hold 95/135lb (from rack) C. (For Strength/ Technique) Power Clean 2-2-2 @ 80% 1-1-1 @ 85% 1-1-1 @ 90% 1-
A. Dynamic Stretches B. “Partner” (For time) 50 Deficit handstand push up 2/3.5" 20 shuttle runs (50') 40 Deficit handstand push up 2/3.5" 20 shuttle runs (50') 30 Deficit handstand push up 2/3.5" 20
A. Dynamic Stretches B. (3 rounds) 8 strict knees to elbows 10 banded pull apart with pause 12 dbell RDLs (dbell each hand) C. (15 minute cap) 5 rounds: Max unbroken strict pull ups Max unbroken push