A. Dynamic Stretches
B. (Every minute for 5 minutes)
20 second saddle pose
15/15 second contra lateral plank
C. (As many rounds as possible in 15 minutes)
20 push ups
300m run
25 push ups
300m run
(Continue to increase +5 push ups each round until 15 minutes)
D. (5 rounds)
20/20 second single arm 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