A. Dynamic Stretches
B. (9 minute clock)
Minute 1: 15 heel elevated goblet squats 85/120lb
Minute 2: 30 second suit case hold (L)
Minute 3: 30 second suit case hold (R)
C. (For Strength/ Technique)
Front squat
3-3-3-3-3 @ 80%
D. “Teams of 3”
(For time)
250/ 175 calorie assault bike
(1 person works)
(Switch as much as needed)
E. Static stretches
A. Dynamic Stretches B. (3 rounds) 50’ duck walk 15/15 dbell single leg deadlift C. (For Strength/ Technique) Front squat 5-5-5 3-3-3 (Build by feel; first set starts 60%+) D. “Death By 2’s” Sumo dead
A. Dynamic Stretches B. “Partner” (For time) 150/105 cal bike (Split any way) C. (As many rounds as possible in 16 minutes) 10 push ups 8 toes to bar 10 push ups 16 dbell alternating snatches 85/60lb
A. Dynamic Stretches B. “Partner” (For time) 300m team run (3 rounds each) 5 hang power cleans 185/125lb 5 burpee over bar 5 box jump overs 24/20” (switch every round) 300m team run (3 rounds each) 5