A.
Dynamic Stretches
B.
10 Minute EMOM (Every Minute on the Minute)
Sprawl over bar & back
(2 - 1st minute, 4 - 2nd minute, 6 - 3rd minute)
(*continue to +2 each minute until 10 minutes)
C.
For Time
150 box step ups
(Every 2 minutes: 100m run)
D.
For Time
50 v-up + tuck up
E.
Static Stretches
A. Dynamic Stretches B. “Turn That Frown Upside Down” (Teams of 4) (36:00 clock) 15 rounds each: 3 deadlifts 315/225lb 3 bar muscle ups...
A. Dynamic Stretches B. (Every minute for 5 minutes) 25’ duck walk 10 air squats 5 wall ball push press 20/14lb C. (For Strength/...
A. Dynamic Stretches B. (For Strength/ Hypertrophy) 16-14-12-10-8 each side Dbell single arm bent over row C. “Teams of 3” (20:00 Clock)...
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