A. Dynamic Stretches
B. (3 rounds)
8 strict knees to elbows
10 banded pull apart with pause
12 dbell RDLs (dbell each hand)
C. (15 minute cap)
5 rounds:
Max unbroken strict pull ups
Max unbroken push ups
40 air squats
D. (Every minute for 5 minutes)
20 seconds on: max chest to bar pull ups
40 seconds off: rest
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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