A. Dynamic Stretches
B. (3 rounds)
15 Cossack squats
50’ banded monster walk
C. (For Strength/ Technique)
Back Squat
1-1-1-1-1 @ 90%
D. (8 minute clock)
0:00-2:00: 20 single arm devil press 60/85lb
2:00-4:00: 25 calorie row
4:00-6:00: 20 single arm devil press
6:00-8:00: 25 calorie row
E. Static Stretches
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.