A. Dynamic Stretches
B. “Partner”
(As many rounds as possible in 30 minutes)
200m run
2 Dbell single arm devil press 55/75lb
200m run
4 Dbell single arm devil press
200m run
6 Dbell single arm devil press
(Continue to increase +2 on devil press until 30 minutes)
(*at the 15:00 mark increase runs to 400m runs)
(1 person works; 1 person rests)
(Devil presses can be broken up as much as needed; must switch runs every round)
C. Static stretches
A. Dynamic Stretches B. (3 rounds) 50’ banded monster walk 30 second power position front rack hold 95/135lb (from rack) C. (For Strength/ Technique) Power Clean 2-2-2 @ 80% 1-1-1 @ 85% 1-1-1 @ 90% 1-
A. Dynamic Stretches B. “Partner” (For time) 50 Deficit handstand push up 2/3.5" 20 shuttle runs (50') 40 Deficit handstand push up 2/3.5" 20 shuttle runs (50') 30 Deficit handstand push up 2/3.5" 20
A. Dynamic Stretches B. (3 rounds) 8 strict knees to elbows 10 banded pull apart with pause 12 dbell RDLs (dbell each hand) C. (15 minute cap) 5 rounds: Max unbroken strict pull ups Max unbroken push