A. Dynamic Stretches
B. (As many rounds as possible in 5 minutes)
10 med ball front squats 14/20lbs
10 Spider-Man lunges
C. (For Strength/ Technique)
Front Squat
3-3-3-3-3 @ 80%
D. (Every minute for 10 minutes)
20 second max: kbell swings 35/53lbs
E. Static stretches
A. Dynamic Stretches B. “Who Run It” (Teams of 6) (For time) 27-21-15-9-9-15-21-27 Synchronized deadlifts (2 people) Synchronized bar facing burpees (2 people) (3) synchronized shuttle runs (50’) (2 p
A. Dynamic Stretches B. (4 rounds) 8 goblet squats 12 banded pull apart C. (10 rounds for time) 3 strict deficit handstand push up 5.5/3.5” 6 front squats 205/145lb (from rack) 9 unbroken toes to bar
A. Dynamic Stretches B. (10 minute cap) 4 sets: 2 turkish get ups (Pick load for strength) C. (20 minute clock) Minute 1: 18/12 cal row level 10 Minute 2: 16 dbell alternating snatches Minute 3: 14/10