A.
Dynamic Stretches
B.
5 Minute EMOM (Every Minute on the Minute)
15 V-ups
C.
For Time
30-60-90-120-150
PVC Hop Overs
After each round of hop overs complete:
20 push ups
30 air squats
D.
"Tabata"
4 Minute Clock
20 seconds on: V-up hold
10 seconds off
E.
Static Stretches
A. Dynamic Stretches B. (3 rounds) 50’ banded monster walk 30 second power position front rack hold 95/135lb (from rack) C. (For Strength/ Technique) Power Clean 2-2-2 @ 80% 1-1-1 @ 85% 1-1-1 @ 90% 1-
A. Dynamic Stretches B. “Partner” (For time) 50 Deficit handstand push up 2/3.5" 20 shuttle runs (50') 40 Deficit handstand push up 2/3.5" 20 shuttle runs (50') 30 Deficit handstand push up 2/3.5" 20
A. Dynamic Stretches B. (3 rounds) 8 strict knees to elbows 10 banded pull apart with pause 12 dbell RDLs (dbell each hand) C. (15 minute cap) 5 rounds: Max unbroken strict pull ups Max unbroken push