A.
Dynamic Stretches
B.
For Time
50 Walking Lunges
50 Jumping Lunges
50 Reverse Lunges
50 Jumping Lunges
50 Walking Lunges
25 Deficit Push ups (L)
25 Deficit Push Ups (R)
25 Plyo Push Ups
25 Thumbs touching push ups
25 Hand Release Push Ups
50 Sit ups
50 Hollow Ups
50 V-ups
50 Holla Ups
50 GHD Sit ups (floor)
C.
For Time
50 burpees
D.
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