A. Dynamic Stretches
B. (As many rounds as possible in 7 minutes)
15 second L-sit
20 Spider-Man Lunges
C. (For Strength/ Technique)
Back Squat
10-8-6-4-2
D. (3 rounds for time)
10 reverse grip pull ups
10 sumo deadlift hi pulls 105/155
(3 rounds for time)
8 reverse grip pull ups
8 sumo deadlift hi pulls 105/155
E. Static stretches
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...
A. Dynamic Stretches B. (For quality) 90 second barbell quad smash each side 15 x (1 front squat + 1 back squat 45/35lb) C. (For...
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