A. Dynamic Stretches
B. (For time)
75 bumper overhead sit ups 35/45lb
C. (For time)
(3 rounds)
12 barbell front rack reverse lunges 105/155lb
12 chest to bar pull ups
12 toes to bar
(3 rounds)
8 barbell front rack reverse lunges
8 chest to bar pull ups
8 toes to bar
(3 rounds)
4 barbell front rack reverse lunges
4 chest to bar pull ups
4 toes to bar
D. Static stretches
A. Dynamic Stretches B. (For warm-up) 100m 10 caterpillars 200m 50 handstand shoulder taps 300m 20 single leg bumper plate jump each leg...
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...
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