A.
Dynamic Stretches
B.
10 Minute AMRAP (As Many Rounds As Possible)
100m run
5 overhead sit ups
100m run
10 overhead sit ups
100m run
15 overhead sit ups
(Continue to add +5 overhead sit ups every round until 10 minutes)
C.
Hero: “DT”
5 Rounds for Time
12 deadlifts
9 hang power cleans
6 push jerks
D.
For Quality
150 Goblet curtsy lunges
E.
Static Stretches
A. Dynamic Stretches B. “Partner” (20 rounds for time) Partner 1 starts: 10 unbroken wall balls 20/14lb 30 double unders While Partner 2...
A. Dynamic Stretches B. (6:00 clock) Even minutes: 30 seconds: cal bike (legs only) 30 seconds: cal bike (arms only) Odd minutes : rest...
A. Dynamic Stretches B. (For quality) 1 minute thoracic box stretch 45 box jumps 24/20” 60 second barbell to overhead hold 95/65lb C....
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