Updated: Nov 29, 2023
A. Dynamic Stretches
B. (For time)
25 pike push up
20 shuttle runs (50')
20 pike push up
20 shuttle runs (50')
15 pike push up
20 shuttle runs (50')
10 pike push up
20 shuttle runs (50')
5 pike push up
C. (5 rounds for time)
30 sit ups
15 sprawl
D. Static stretches
A. Dynamic Stretches B. (10:00 cap) 21-15-9 Hang power cleans Burpee over & back C. (10:00 clock) 50 devil rows For remainder: max...
A. Dynamic Stretches B. (Every minute for 5:00) 5 front squat + 5 thrusters C. (For Strength/ Technique) Dbell Shoulder Press 5-5-5 3-3-3...
A. Dynamic Stretches B. (Every minute for 8:00) 6 sumo deadlifts (Pick load for strength) C. (4:00 clock) Max mountain climbers D. (4:00...
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