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. (5 rounds) 10 air squats 10 toes to bar C. “Teams of 3” (As many rounds as possible in 24:00) 8 back squats...
A. Dynamic Stretches B. (10:00 cap) 20 front squats 135/95lb 300m run 40 v-ups 50 handstand shoulder taps For remainder: practice jump...
A. Dynamic Stretches B. “Partner” (For time) 30-26 Bar facing burpee (15) Power snatch 95/65lb 26-22 Bar muscle ups (14) Power snatch...
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