A.
Dynamic Stretches
B.
For Time
25-50-75-100-150
Double unders
5/5 single arm deadlifts
(*double repetitions for single unders)
C.
For Strength/Technique
Deadlifts
5-5-5-5-5 @ 70%
D.
"Death By"
Bar facing Burpees
E.
Static Stretches
A. Dynamic Stretches B. (For Strength/ Technique) 8 x (1 clean pull + 1 power clean + 1 below knee hang power clean) C. “Teams of 3” (For time) 5,000m row 150 shoulder to overhead 115/165lbs (1 person
A. Dynamic Stretches B. (For time & quality) 50 Bumper overhead sit ups 50 Driver squats 50 Bumper overhead sit ups C. (For Strength/ Technique) Back Squat 2-2-2-2-2 @ 85% D. (For time) 1 mile run (If
A. Dynamic Stretches B. “Partner” “Slip & Slide” (20 rounds for time) 15 wall balls 10 burpee over bar 5 power cleans 145/205lbs (1 person works; 1 person rests) (Switch as much as needed) C. Static s
