A. Dynamic Stretches
B. (12 minute clock)
Every 3 minutes:
1st (2) minutes:
300m run
3rd minute: max jump rope
C. (15 minute clock)
(3 minute cap)
(3 rounds for time)
4 burpees
6 dips
(5 minute cap)
(3 rounds for time)
6 burpees
12 dips
(7 minute cap)
(3 rounds for time)
8 burpees
18 dips
D. Static stretches
A. Dynamic Stretches B. (2 rounds) 20 assisted heel elevated air squat 25/25 Patrick step up 30 second weighted plank C. (For Strength/ Technique) Back squat 5-5-5 3-3-3 (Build by feel; first set star
A. Dynamic Stretches B. “Partner” (As many rounds as possible in 8 minutes) 200m ski erg Max ab mat sit ups (Switch every round) C. (8 minute clock) 0:00-2:00: 15 hang power cleans 135/95lb 2:00-4:00:
A. Dynamic Stretches B. “Partner” (10 rounds for time) 5 bar muscle ups 5 thrusters 135/95lb 5 synchronized bar facing burpees (Switch every round) C. “Partner” (10 rounds for time) 5 wall facing hand