A. Dynamic Stretches
B. (For quality)
15 hanging knee raise + 3 second L-Hang
25 banded Y press with pause
25/25 banded abduction
C. (5 sets)
(3 minute cap)
30 dbell alternating hang snatches 35/50lb
D. (5 sets)
(3 minute cap)
25/17.5 calories assault bike
10 strict ring dips
E. 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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