A.
Dynamic Stretches
B.
3 Rounds for Effort
40 sec max: Push Press (105/155 RX)
1 minute rest
C.
For Time
25 pull ups
400m run
50 hand release push ups
400m run
75 air squats
400m run
75 air squats
400m run
50 hand release push ups
400m run
25 pull ups
D.
Static Stretches
A. Dynamic Stretches B. (3 rounds) 50’ duck walk 15/15 dbell single leg deadlift C. (For Strength/ Technique) Front squat 5-5-5 3-3-3 (Build by feel; first set starts 60%+) D. “Death By 2’s” Sumo dead
A. Dynamic Stretches B. “Partner” (For time) 150/105 cal bike (Split any way) C. (As many rounds as possible in 16 minutes) 10 push ups 8 toes to bar 10 push ups 16 dbell alternating snatches 85/60lb
A. Dynamic Stretches B. “Partner” (For time) 300m team run (3 rounds each) 5 hang power cleans 185/125lb 5 burpee over bar 5 box jump overs 24/20” (switch every round) 300m team run (3 rounds each) 5