A.
Dynamic Stretches
B.
2 Rounds
30/30 second single arm handstand hold
1 minute single leg wall sit
1 minute single leg wall sit
1 minute dip hold
C.
16 Minute Clock
1st minute: 12 burpees
2nd minute: 18 box jumps
3rd minute: 24 push ups
4th minute: 30 air squats
D.
3 Minute Max
Strict wall ball shots
E.
Static Stretches
A. Dynamic Stretches B. (3 rounds) 15 ring rows 21 push press wall balls 20/14lb C. (For Strength/ Technique) 10 sets of: 3 strict...
A. Dynamic Stretches B. “Dirty Microwave” (Teams of 4) For time: Partner 1 & 2 starts: (4 rounds) 20 hang cleans 165/115lb 10 wall walks...
A. Dynamic Stretches B. (For quality) 90 second barbell quad smash each side 15 x (1 front squat + 1 back squat 45/35lb) C. (For...
Comentários