A.
Dynamic Stretches
B.
"Partner"
10 Rounds for Time
15 thrusters (35/45 RX)
D-bell suit case hold (70/100 RX)
(*one person completes reps, one person holds/switch each round)
C.
"Partner"
8 Rounds for Time
25 air squats
D-bell suit case hold (70/100 RX)
D.
"Partner"
6 Rounds for Time
25 v-ups
D-bell suit case hold (70/100 RX)
E.
Static Stretches
A. Dynamic Stretches B. “Matt Would Go” (partner style) (As many rounds as possible in 33 minutes) 2 clusters 145/205lb 19 bar facing burpees 13 calories assault bike (1 person works; 1 person rest) (
A. Dynamic Stretches B. “Murph” (Pick a variation and complete) 1. (For time) 1 mile run 100 pull ups 200 push ups 300 air squats 1 mile run 2. (For time) 1 mile run (20 rounds for time) 5 pull ups 10
A. Dynamic Stretches B. (For Strength/ Technique) Shoulder Press 1-1-1-1-1 @ 90% C. (For Strength/ Technique) Deadlift 1-1-1-1-1 @ 90% D. Light “Murph” prep (Athlete choice) Ex: light cardio, stretchi