A.
Dynamic Stretches
B.
Every 3 Minutes for 12 Minutes
7 devil press (55s/75s RX)
C.
For Time
50 k-bell swings
50 chest to bar pull ups
50 box jumps
*partition as needed
D.
4 Minute Max
D-bell Russian twists
E.
Static Stretches
A. Dynamic Stretches B. “Partner” (For time) (7 minute collective on each movement) Front rack hold Handstand hold Deadlift hold Weighted plank (1 person works; 1 person rests) (Switch as much as need
A. Dynamic Stretches B. (5 rounds for quality) 10 barbell bent over rows (Increase load each round) C. (For Strength/ Technique) Deadlift 1-1-1-1-1 @ 90% D. (For time) 5-10-15-20 Sumo deadlift high pu
A. Dynamic Stretches B. (15 minute clock) Every 3 minutes: 15 box jumps 8 wall balls C. (12 minute clock) Every 3 minutes: 150m run 8 wall balls D. (9 minute clock) Every 3 minutes: 15 burpees 8 wall
