Updated: Jun 20, 2022
A. Dynamic Stretches
B. (3 rounds for quality)
15/15 Dbell single leg single arm bent over row
C. (Every Minute for 15 Minutes)
Minutes 1-5:
5 shoulder to overhead 125/185lbs
Minutes 6-10:
3 shoulder to overhead 145/205lbs
Minutes 11-15:
1 should to overhead 155/225lbs
(From the floor)
C. (For time)
1 mile run
D. Static stretches
A. Dynamic Stretches B. (2 rounds) 30/30 second single leg wall sit 25 second reverse grip dead hang 20 Spider-Man lunges 15/15 ankle rockers C. (27 minute clock) (3 rounds) (3 minute cap) 300m run 20
A. Dynamic Stretches B. “Partner” (For time) (5 rounds) 6 clean & jerks 125/185lb (split any way) 7 sandbag over shoulder each person 70/100lb - Rest 3 minutes- (5 rounds) 6 clean & jerks 125/185lb (s
A. Dynamic Stretches B. (Every minute for 40 minutes) Minute 1: 12’ x 2 handstand walk Minute 2: 10 pistols Minute 3: 8 toes to bar Minute 4: 6 chest to bar pull ups Minute 5: Rest (Increase + 2 chest