A. Dynamic Stretches
B. “Partner”
(For time)
100 Dbell deadlifts 70s/100s (dbell each hand)
(Switch every 10 repetitions)
C. “Partner”
(For time)
100m-200m-300m-400m-300m-200m-100m
Med ball run
(1 person runs; 1 person rests)
D. “Partner”
(For time)
200m Farmer Carry
(1 person carries; 1 person rests; switch as much as needed)
E. Static stretches
A. Dynamic Stretches B. (2 rounds) 20 assisted heel elevated air squat 25/25 Patrick step up 30 second weighted plank C. (For Strength/ Technique) Back squat 5-5-5 3-3-3 (Build by feel; first set star
A. Dynamic Stretches B. “Partner” (As many rounds as possible in 8 minutes) 200m ski erg Max ab mat sit ups (Switch every round) C. (8 minute clock) 0:00-2:00: 15 hang power cleans 135/95lb 2:00-4:00:
A. Dynamic Stretches B. “Partner” (10 rounds for time) 5 bar muscle ups 5 thrusters 135/95lb 5 synchronized bar facing burpees (Switch every round) C. “Partner” (10 rounds for time) 5 wall facing hand