A. Dynamic Stretches
B. (For Strength/ Quality)
Dbell Single Arm Overhead Reverse Lunge
10 x 10
(Alternate arms after each set)
C. (For time)
2-4-6-8-10-8-6-4-2
Single arm devil press 70/100lbs
High box jumps 24/30”
D. Static stretches
top of page
Search
Recent Posts
See AllA. 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
280
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
1160
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:
1270
bottom of page