A.
Dynamic Stretches
B.
10 Minute EMOM (Every Minute on the Minute)
5 sprawl chest to bar
C.
5 Rounds for Max Effort
30 second max: burpees to target
30 second max: k-bell swings
Rest 2 minutes
D.
3 Minute Max
Bicycle crunches
E.
Static Stretches
A. Dynamic Stretches B. “Partner” (2 rounds each) 2:00 max: anchored ab mat sit ups 2:00 max: shuttle runs (50’) (1 person each movement)...
A. Dynamic Stretches B. (5 sets) 3 front squats with 3 second pause (50-65%) C. (For Strength/ Technique) Front squat 3-3-2-2-1-1 (Build...
A. Dynamic Stretches B. “Partner” (35:00 clock) For time: 50 pull ups 75 snatches 115/85lb 50 pull ups 100 box jumps overs 24/20” 50 pull...
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