A. Dynamic Stretches
B. (10 minute clock)
5 minute cap: 150 elevated plank shoulder taps
5 minute cap: 300 double Unders or 300 seal jacks
(Double the repetitions for Single Unders)
C. “Death By”
Pistols or Box Pistols
(1st min: 2, 2nd min: 4, 3rd min: 6)
(Continue to increase +2 until failure)
D. (For time)
500 mountain climbers
E. Static stretches
A. Dynamic Stretches B. (3 rounds) 50 step ups 30 second light dbell front squat hold C. (For Strength/ Technique) Dbell Power Clean 3-3-3-3-3 (If no access to heavy weights; double repetitions) D. (F
A. Dynamic Stretches B. (For time) 25 pike push up 20 shuttle runs (50') 20 pike push up 20 shuttle runs (50') 15 pike push up 20 shuttle runs (50') 10 pike push up 20 shuttle runs (50') 5 pike push u
A. Dynamic Stretches B. (3 rounds) 10 light dbell bent over fly 12 dbell RDLs (dbell each hand on both movements C. (15 minute cap) 5 rounds: Max unbroken bent over rows Max unbroken push ups 40 air s