A.
Dynamic Stretches
B.
3 Rounds for Quality
25 GHD sit ups on floor with hands behind head
45 second GHD sit up on floor hold
C.
For Strength/Technique
Shoulder Press
10-10-10
*800m run after each set
D.
For Time
100 handstand step ups
E.
Static Stretches
A. Dynamic Stretches B. “Partner” (3 rounds each for time) 25 push press wall ball 30/20lb weighted plank 45/35lb (Switch every round) C. (14 minute clock) 12 power cleans 135/95lb 10 power cleans 155
A. Dynamic Stretches B. (Every minute for 40 minutes) Minute 1: 100m run Minute 2: 12 pull ups Minute 3: 24 push ups Minute 4: max: air squats Minute 5: Rest C. Static stretches
A. Dynamic Stretches B. (3 rounds) 50’ duck walk 15/15 dbell single leg deadlift C. (For Strength/ Technique) Front squat 5-5-5 3-3-3 (Build by feel; first set starts 60%+) D. “Death By 2’s” Sumo dead