A. Dynamic Stretches
B. “Partner”
(As many rounds as possible in 10 minutes)
5 man makers / Low plank
(1 person completes repetitions; 1 person holds)
(Switch every round)
C. “Partner”
(14 rounds for time)
100m run
-DL Hold
(1 person completes run; 1 person holds)
(Switch every round)
D. “Partner”
(10 rounds for time)
5 deadlifts 225/315
-50m med ball run
(1 person completes repetitions; 1 person runs)
(Switch every round)
E. Static Stretches
A. Dynamic Stretches B. (3 rounds) 50’ duck walk 15/15 dbell single leg deadlift C. (For Strength/ Technique) Front squat 5-5-5 3-3-3 (Build by feel; first set starts 60%+) D. “Death By 2’s” Sumo dead
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