A. Dynamic Stretches
B. “Brick Legs”
“Teams of 6”
(For time)
Each pair of athletes complete:
200 wall balls 14/20lb (switch every 10)
200 box jumps 20/24” (switch every jump)
200 calorie row (switch every 10 cals)
Athlete Pairs:
Person 1 & Person 2 Person 3 & Person 4
Person 5 & Person 6
(Each pair of athletes starts at a movement; Teams can partition as needed)
-then immediately-
1 mile Team Run
C. Static stretches
A. Dynamic Stretches B. (8 minute clock) Even minutes: 40 second suit case hold (L) Odd minutes: 40 second suit case hold (R) C. (For Strength/ Technique) Deadlift 3-3-3-3-3 @ 85% D. “Partner” (For ti
A. Dynamic Stretches B. (For quality) 50 box step ups 20/24” 1 minute downward dog 50 hollow rocks 1 minute plank 50 curtsy lunges C. (18 minute clock) 0:00-6:00: 5 sets: 5 hang power snatch 6:00-12:0
A. Dynamic Stretches B. “Z-Day” (For time) 9 power clean 170/245lb 20 burpee over bar 33 front squats 95/135lb 9 ring muscle ups 20 deficit handstand push ups 2/3.5” 90 toes to bar 20 deficit handstan