A. Dynamic Stretches
B. “Teams of 3”
(As many rounds as possible in 30 minutes)
Person 1: 400m run
Person 2: max cal rower
Person 3: max push ups
(Team rotates after each 400m run)
(Score is total number of reps completed)
C. Static stretches
A. Dynamic Stretches B. “Nasty 300” (Teams of 4) (For time with a vest 14/20lb) 300 wall balls 14/20lb 300 box jump over step down 20/24” 300 burpees to bumper (Every 300 seconds: 300m team run) (All
A. Dynamic Stretches B. (2 rounds for quality) 25 single leg glute bridge 1 minute single leg plank C. (For Strength/ Technique) Deadlift 3-3-3-3-3 @ 80% D. “Partner” (As many rounds as possible in 9
A. Dynamic Stretches B. (For quality) 21-15-9 each side Elevated split squats with med ball C. (15 minute clock) Every 3 minutes: 3 squat clean & jerk at 80% D. “Teams of 3” (9 minute clock) Every 3 m