A.
Dynamic Stretches
B.
For Time
21-15-9
Reverse sumo grip toes to bar
42-30-18
Alternating d-bell snatches (55/75 RX)
C.
For Time
400m med ball run
150 hand release push ups
400m med ball run
D.
4 Minute Max
Med ball overhead sit ups
E.
Static Stretches
A. Dynamic Stretches B. “Two or Twenty” (Teams of 4) (As many rounds as possible in 12:00) 42 Thrusters 95/65lb (split any way) 12...
A. Dynamic Stretches B. (8:00 clock) Every 2:00: 6 shuttle runs (50’) 12 banded pull aparts C. (For Strength/ Technique) Deadlift...
A. Dynamic Stretches B. (6:00 clock) 0:00-2:00: 30 Spider-Man lunges 2:00-4:00: 20 weighted ankle rocks each side 4:00-6:00: 1:00...
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