A. Dynamic Stretches
B. (For quality)
50 Spider-Man lunges
50 toe squats
100 high knees
100 butt kicks
200’ Carioca
200 jumping jacks
C. (3 rounds for time)
15 thrusters 95/135lb
100 double unders
D. (2 rounds for time)
21 handstand push ups
21 burpee over bar
E. Static stretches
A. Dynamic Stretches B. (5 sets) 4 tempo front squats (3, 2, 1) 95/135lb C. (For Strength/ Technique) Front Squat 3-3-3-3-3 @ 85% D. (For time) 6-5-4-3-2-1 each side Single arm dbell hang power snatch
A. Dynamic Stretches B. “Partner” (For time) Buy in: 50 deadlifts 225/315lb (5 rounds) 40 push ups 30 burpee over bar 200m partner run Cash out: 50 deadlifts 225/315lb (All movements except for the ru
A. Dynamic Stretches B. (For Strength/ Technique) Bulgarian split squat 12-10-8 each side C. (20 minute clock) Every 4 minutes: 20 box jump step down 20/24” Max for remaining: push press 155/225lb D.