A. Dynamic Stretches
B. (6 minute clock)
Even minutes: 30/30 second single leg wall sit
Odd minutes: 15 elevated calf raise with pause
C. (As many rounds as possible in 9 minutes)
12 chest to bar pull ups
15 box jump over step down 20/24"
D. (9 minute cap)
(3 rounds)
25 cal assault bike
50 handstand shoulder taps
E. Static stretches
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...
A. Dynamic Stretches B. “We Can’t Be Friends” (Teams of 4) (As many rounds as possible in 20:00) 12 synchronized dbell hang snatches...
A. Dynamic Stretches B. (Every minute for 8:00) 1 clean pull + 1 below knee clean pull (Pick load for strength; 95%-100% 1RM clean) C....
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