A.
Dynamic Stretches
B.
7 Minute AMRAP (As Many Rounds As Possible)
7 k-bell swings
9 toes to bar
11 v-ups
C.
For Time
800 m run
150 Sit ups
800 m run
D.
"Tabata"
(4 minute Clock: 20 seconds on/ 10 seconds off)
Weighted low plank
E.
Static Stretches
A. Dynamic Stretches B. (For Strength/ Technique) Shoulder press 3-3-2-2-1-1 (Build by feel; first set starts 85%+) C. (For Strength/...
A. Dynamic Stretches B. (For Hypertrophy/ Strength) 16-14-12-10-8 each side Dbell single arm bent over row C. “Partner” (As many rounds...
A. Dynamic Stretches B. “Partner” (For time) 30 power cleans 185/125lb 125 toes to bar 30 push jerks 250 wall balls 20/14lb 30 clean &...
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