A. Dynamic Stretches
B. (6 minute clock)
Even minutes: 30/30 second single leg wall sit
Odd minutes: 15 elevated calf raise with pause
C. (As many rounds as possible in 9 minutes)
12 chest to bar pull ups
15 box jump over step down 20/24"
D. (9 minute cap)
(3 rounds)
25 cal assault bike
50 handstand shoulder taps
E. Static stretches
A. Dynamic Stretches B. (3 rounds) 50’ banded monster walk 30 second power position front rack hold 95/135lb (from rack) C. (For Strength/ Technique) Power Clean 2-2-2 @ 80% 1-1-1 @ 85% 1-1-1 @ 90% 1-
A. Dynamic Stretches B. “Partner” (For time) 50 Deficit handstand push up 2/3.5" 20 shuttle runs (50') 40 Deficit handstand push up 2/3.5" 20 shuttle runs (50') 30 Deficit handstand push up 2/3.5" 20
A. Dynamic Stretches B. (3 rounds) 8 strict knees to elbows 10 banded pull apart with pause 12 dbell RDLs (dbell each hand) C. (15 minute cap) 5 rounds: Max unbroken strict pull ups Max unbroken push