A.
Dynamic Stretches
B.
10 Minute EMOM (Every Minute on the Minute)
10 box jump overs
C.
For Strength/Technique
Deadlift
5-5-5
3-3-3
D.
"Death By"
Sumo Deadlift Hi-Pull
1 - 1st minute
2 - 2nd minute
3 - 3rd minute
4 - 4th minute
(Continue to + 1 each minute until failure)
E.
Static Stretches
A. Dynamic Stretches B. “Who Run It” (Teams of 6) (For time) 27-21-15-9-9-15-21-27 Synchronized deadlifts (2 people) Synchronized bar facing burpees (2 people) (3) synchronized shuttle runs (50’) (2 p
A. Dynamic Stretches B. (4 rounds) 8 goblet squats 12 banded pull apart C. (10 rounds for time) 3 strict deficit handstand push up 5.5/3.5” 6 front squats 205/145lb (from rack) 9 unbroken toes to bar
A. Dynamic Stretches B. (10 minute cap) 4 sets: 2 turkish get ups (Pick load for strength) C. (20 minute clock) Minute 1: 18/12 cal row level 10 Minute 2: 16 dbell alternating snatches Minute 3: 14/10