A. Dynamic Stretches
B. (2 rounds)
25 cat-camel
25 elevated calf raise
C. (As many rounds as possible in 6 minutes)
8 dbell deadlifts 85s/120s
10 toes to bar
D (As many rounds as possible in 6 minutes)
8 deficit handstand push ups 2/3.5”
10 toes to bar
E. (As many rounds as possible in 6 minutes)
8 high box jumps 24/30”
10 toes to bar
(Rest 4 minutes between AMRAPs)
F. Static stretches
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.
A. Dynamic Stretches B. (For strength/ technique) 14-12-10-8 Barbell bent over row C. (6 rounds for time) 5 deadlifts 315/225lb 400m row D. (5 rounds for time) 4 deadlifts 365/255lb 3 wall walks 6” li
A. Dynamic Stretches B. “Team Hero Cindy” (Teams of 4) (As many rounds as possible in 20 minutes) 5 pull ups 10 push ups 15 air squats 100m run (Workout runs conga-line style; next round starts when t