A. Dynamic Stretches
B. (For quality)
27-21-15-9
Ab mat sit ups
V-ups
(15) second L-hang
C. (For time)
(3 rounds)
15 chest to bar pull ups
21 air squats
(3 rounds)
12 chest to bar pull ups
21 air squats
(3 rounds)
9 chest to bar pull ups
21 air squats
D. (3 minute collective)
Handstand hold
E. 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