A. Dynamic Stretches
B. (Every minute for 8:00)
3 strict weighted pull ups + 3 second negative
C. (4 rounds for time)
300m run
20 front rack reverse lunges 135/95lb
D. (4:00 clock)
Max: inverted rows
E. Static stretches
A. Dynamic Stretches B. (For warm up) (2 rounds) 15 inverted rows 15 air squats (2 rounds) 10 strict pull ups 10 front squats 45/35lb (2...
A. Dynamic Stretches B. “Power or Nah” (Teams of 3) (As many rounds as possible in 20:00) 1 power clean 225/155lb 2 burpee over bar 3 cal...
A. Dynamic Stretches B. (For warm up) 12-10-8 Single arm dbell thruster 24-20-16 Hand release push ups C. (For Strength/ Technique) Back...
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