A. Dynamic Stretches
B. “Partner”
(12 rounds for time)
24 jumping lunges
(Switch every round)
C. “Partner” 1:1
(For time)
100 Dbell deadlifts (dbell each hand)
150 calorie assault bike or calorie row
200 Dips
(Switch every 100 mountain climbers)
(Partition as needed)
D. “Partner”
(For time)
5 minute collective high plank
(Must collect plank together/ 5 minutes each person)
E. Static stretches
A. Dynamic Stretches B. (10 minute clock) Even minutes: max floor GHD sit ups Odd minutes: rest C. (For quality) 1 mile run Rest 5 minutes 1 mile run (With vest 20/14lb) D. Static stretches
A. Dynamic Stretches B. (2 rounds) 15/15 weighted ankle rocks 1 minute barbell quad smash each side 15 front squats 45/35lb C. (For Strength/ Technique) Front squat 3-3-3 1-1-1 (Build by feel; first s
A. Dynamic Stretches B. “Partner” (For time) 30 deficit handstand push ups 5.5/3.5” 100 pull ups 200 double unders 300m team run 30 deficit handstand push ups 70 chest to bar pull ups 200 double under