A. Dynamic Stretches
B. (5 rounds for time)
100 mountain climbers
20 oblique ups
C. (For time)
21-15-9
400m run
Pull ups
Dips
15-12-9
300m run
Pull ups
Dips
12-9-6
200m run
Pull ups
Dips
D. Static stretches
A. Dynamic Stretches B. (For warm-up) 100m 10 caterpillars 200m 50 handstand shoulder taps 300m 20 single leg bumper plate jump each leg...
A. Dynamic Stretches B. (3 rounds) 15 ring rows 21 push press wall balls 20/14lb C. (For Strength/ Technique) 10 sets of: 3 strict...
A. Dynamic Stretches B. “Dirty Microwave” (Teams of 4) For time: Partner 1 & 2 starts: (4 rounds) 20 hang cleans 165/115lb 10 wall walks...
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