A. Dynamic Stretches
B. (2 rounds)
25 med ball front squats 14/20lb
50 bumper Russian twists 35/45lb
C. (6 rounds for time)
4 front squats 155/225lb
4 power cleans
D. (For time)
5-4-3-2-1-2-3-4-5
Ring muscle ups
50-40-30-20-10-20-30-40-50
Double Unders
E. Static stretches
A. Dynamic Stretches B. (3 rounds) 45 second single arm banded external rotation hold each side 30 alternating v-ups 15 kbell single arm...
A. Dynamic Stretches B. “Teams of 3” (30:00 clock) 0:00-5:00: Max cal ski 5:00-10:00: Max GHD sit ups 10:00-15:00: Max dbell bench press...
A. Dynamic Stretches B. (For warm up) 400m run 20 ankle rockers on box each side 300m run 20 front rack turnovers 135/95lb 200m run 20...
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