A. Dynamic Stretches
B. “Partner”
(6 minute collective)
Hollow hold
(1 person works; 1 person rests)
(Switch as much as needed)
C. “Partner”
(For time)
100 sumo deadlift high pulls 105/155lbs
200 pull ups
300 push ups
(Partition as needed)
(1 person works; 1 person rests)
(Switch as much as needed)
D. Static stretches
A. Dynamic Stretches B. (2 rounds) 25 banded external rotation 15 bumper thoracic pass through on med ball C. (For Strength/ Technique) Push Jerk 5-5-5 3-3-3 (Build by feel; first set starts 60%+) D.
A. Dynamic Stretches B. (For strength/ technique) 14-12-10-8 Barbell bent over row C. (6 rounds for time) 5 deadlifts 315/225lb 400m row D. (5 rounds for time) 4 deadlifts 365/255lb 3 wall walks 6” li
A. Dynamic Stretches B. “Team Hero Cindy” (Teams of 4) (As many rounds as possible in 20 minutes) 5 pull ups 10 push ups 15 air squats 100m run (Workout runs conga-line style; next round starts when t