A. Dynamic Stretches
B. (2 rounds)
10 assisted Cossack squat
15 banded back squats 35/45lb
C. (For Strength/ Technique)
Back squat
5-5-5
3-3-3
(Build by feel; first set starts 60%+)
D. (As many rounds as possible in 9 minutes)
12 renegade rows 60s/85s
15 med ball GHD sit ups
E. Static stretches
A. Dynamic Stretches B. “Partner” (For time) 30 deficit handstand push ups 5.5/3.5” 100 pull ups 200 double unders 300m team run 30 deficit handstand push ups 70 chest to bar pull ups 200 double under
A. Dynamic Stretches B. “Partner” (3 minute collective) L-hang (Switch as much as needed) C. (5 rounds for time) 20 dbell alternating snatches 70/50lb 30 push ups D. (Every minute for 9 minutes) 8 dbe
A. Dynamic Stretches B. (Every minute for 5 minutes) 5 tall med ball squat cleans 20/14lb 50’ bear crawl C. (15 minute clock) Every 3 minutes: 5 hang squat cleans 225/155lb 5 shuttle runs (50’) D. (Fo