A. Dynamic Stretches
B. (10 minute clock)
Every 2 minutes: 10/10 Dbell single leg deadlifts
(Pick load for strength)
C. (4 minute clock)
Minute 1: Pigeon stretch (L)
Minute 2: Pigeon stretch (R)
Minute 3: Couch stretch (L)
Minute 4: Couch stretch (R)
D. (6 rounds for time)
12 handstand push-ups
12 back rack reverse lunges 105/155lbs
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