A. Dynamic Stretches
B. “Teams of 5”
(7 rounds for max effort)
Person 1: max calories assault bike
Person 2: max meters rower
Person 3: max push ups
Person 4: 10 burpees
Person 5: rest
(Each person works at a station; team rotates after each set of burpees is completed)
C. Static stretches mmmm
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
A. Dynamic Stretches B. (2 rounds) 25 banded external rotation 15 bumper thoracic pass through on med ball C. (For Strength/ Technique) Push Jerk 5-5-5 3-3-3 (Build by feel; first set starts 60%+) D.