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. “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