A.
Dynamic Stretches
B.
For Time
10-20-30-40-50-40-30-20-10
Double Unders
(17) sit ups
C.
3 Minute EMOM (Every Minute on the Minute)
10 muscle ups
- Rest 2 Minutes -
3 Minute EMOM (Every Minute on the Minute)
5 muscle ups
D.
3 Minute Max
PVC Back Squat
E.
Static Stretches
A. Dynamic Stretches B. (Every minute for 5 minutes) 5 tall med ball squat cleans 20/14lb 50’ bear crawl C. (15 minute clock) Every 3 minutes: 5 hang squat cleans 225/155lb 5 shuttle runs (50’) D. (Fo
A. Dynamic Stretches B. “The Force Is Strong With This One” (Teams of 3) (For time) Buy in: 200 burpee over bar (1 person works at a time; switch every minute) -then- 27-21-15-9 each person Deadlifts
A. Dynamic Stretches B. (3 rounds) 10/10 banded standing external rotation 15 cal ski erg 25 ab mat sit ups 100’ walking lunge C. (5 rounds for time) 10 hang power snatch 115/85lb 10/7 cal bike D. (5