A.
Dynamic Stretches
B.
5 Rounds for Quality
1 minute glute bridge hold (L)
1 minute glute bridge hold (R)
30/30 second suit case hold
C.
For Time
100 toes to bar
*every 2 minutes: 10 burpees + 10 push ups
D.
"Tabata"
(4 minute clock: 20 seconds on/ 10 seconds off)
-weighted single leg low plank
E.
Static Stretches
A. Dynamic Stretches B. (2 rounds) 30/30 second single leg wall sit 25 second reverse grip dead hang 20 Spider-Man lunges 15/15 ankle rockers C. (27 minute clock) (3 rounds) (3 minute cap) 300m run 20
A. Dynamic Stretches B. “Partner” (For time) (5 rounds) 6 clean & jerks 125/185lb (split any way) 7 sandbag over shoulder each person 70/100lb - Rest 3 minutes- (5 rounds) 6 clean & jerks 125/185lb (s
A. Dynamic Stretches B. (Every minute for 40 minutes) Minute 1: 12’ x 2 handstand walk Minute 2: 10 pistols Minute 3: 8 toes to bar Minute 4: 6 chest to bar pull ups Minute 5: Rest (Increase + 2 chest