A. Dynamic Stretches
B. (Every minute for 5 minutes)
10 weighted strict pull ups
C. (For Strength/ Technique)
Deadlift
10-8-6-4-2
D. (5 rounds for time)
50m run
10 handstand push ups
75m run
20 handstand shoulder taps
100m run
10 handstand step ups
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