A. Dynamic Stretches
B. (For quality)
21-15-9
Heel elevated goblet squats
30/30 second suit case hold
C. (For Strength/ Technique)
Back Squat
3-3-3-3-3 @ 80%
D. (For time)
100 Ring Dips
Even minutes: 15 second L-sit
Odd minutes: 30 second Handstand Hold
E. Static stretches
A. Dynamic Stretches B. “Partner” (For time) 5 rounds each: 5 hang power snatch 135/95lb 30 double unders (Switch every round) 5 rounds...
A. Dynamic Stretches B. (Every minute for 7:00) 4 strict deficit handstand push ups (Pick deficit for strength) C. (2 rounds of a 6:00...
A. Dynamic Stretches B. (3 rounds) 10 hang to hollow 15 air squats 20 hanging kips 25 v-ups C. (For max effort) 90 seconds on: 21...
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