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. (3 rounds) 10/10 banded standing external rotation 15 cal ski erg 25 ab mat sit ups 100’ walking lunge C. (5 rounds for time) 10 hang power snatch 115/85lb 10/7 cal bike D. (5
A. Dynamic Stretches B. (3 rounds) 10 back squats 45/35lb 15 ring rows C. (For Strength/ Technique) Back squat 3-3-3 1-1-1 (Build by feel; first set starts 75%+) D. “Teams of 3” (As many reps as possi
A. Dynamic Stretches B. “Partner” (As many rounds as possible in 20 minutes) 25’ handstand walk 50 double unders 25’ handstand walk 5 shuttle runs (50’) (Switch every round) C. “Partner” (As many roun