A. Dynamic Stretches
B. “Teams of 5”
(7 rounds for max effort)
Person 1: max calories assault bike
Person 2: max meters rower
Person 3: max push ups
Person 4: 10 burpees
Person 5: rest
(Each person works at a station; team rotates after each set of burpees is completed)
C. Static stretches mmmm
A. Dynamic Stretches B. “The Force Is Strong With This One” (Teams of 3) (For time) Buy in: 200 burpee over bar (1 person works at a time; switch every minute) -then- 27-21-15-9 each person Deadlifts
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