A.
Dynamic Stretches
B.
For Time
10-20-30-40-50-40-30-20-10
Double Unders
(17) sit ups
C.
3 Minute EMOM (Every Minute on the Minute)
10 muscle ups
- Rest 2 Minutes -
3 Minute EMOM (Every Minute on the Minute)
5 muscle ups
D.
3 Minute Max
PVC Back Squat
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