A.
Dynamic Stretches
B.
10 Minute AMRAP (As Many Rounds As Possible)
5 devil presses (55s/75s RX)
20 d-bell reverse lunges (d-bell in each hand)
C.
For Time
150 sprawls
75 ring dips or 100 box dips
*partition as needed
D.
3 Minute Max
V-ups
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