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 thrusters 95/65lb
For remainder: max pull ups
90 second off: rest
90 seconds on:
15 thrusters 115/85lb
For remainder: max pull ups
90 second off: rest
90 seconds on:
9 thrusters 135/95lb
For remainder: max pull ups
90 second off: rest
D. (Every minute for 7:00)
3 front squats 225/155lb (from rack)
6 high box jumps 30/24”
E. Static stretches
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