A. Dynamic Stretches
B. “Partner”
(For time)
3-6-9-12-15-18-21-24
Power cleans 125/185
Burpee over bar & back
(1 person works; 1 person rest)
(Switch as much as needed)
Rest 6 minutes
24-21-18-15-12-9-6-3
Shuttle runs (25’) (split any way)
Synchronized bumper overhead sit ups
C. 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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