A.
Dynamic Stretches
B.
5 Minute EMOM (Every Minute on the Minute)
7/7 d-bell single leg deadlift
C.
For Time
25 d-bell snatches (35s/55s RX)
50 devil step ups
25 d-bell snatches
D.
3 Rounds
15/15 d-bell push press (55/75lbs RX)
50 air squats
E.
Static Stretches
A. Dynamic Stretches B. “Partner” (For time) (7 minute collective on each movement) Front rack hold Handstand hold Deadlift hold Weighted plank (1 person works; 1 person rests) (Switch as much as need
A. Dynamic Stretches B. (5 rounds for quality) 10 barbell bent over rows (Increase load each round) C. (For Strength/ Technique) Deadlift 1-1-1-1-1 @ 90% D. (For time) 5-10-15-20 Sumo deadlift high pu
A. Dynamic Stretches B. (15 minute clock) Every 3 minutes: 15 box jumps 8 wall balls C. (12 minute clock) Every 3 minutes: 150m run 8 wall balls D. (9 minute clock) Every 3 minutes: 15 burpees 8 wall
