A. Dynamic Stretches
B. Open Prep
C. Open Workout 23.2 A
(As many rounds as possible in 15 minutes)
5 burpee pull ups
10 shuttle runs (50’)
(Increase +5 burpee pull ups each round)
immediately followed by:
23.2 B
(5 minutes to establish)
1RM Thruster (from the floor)
D. Static stretches
A. Dynamic Stretches B. “Partner” (20 rounds for time) Partner 1 starts: 10 unbroken wall balls 20/14lb 30 double unders While Partner 2...
A. Dynamic Stretches B. (6:00 clock) Even minutes: 30 seconds: cal bike (legs only) 30 seconds: cal bike (arms only) Odd minutes : rest...
A. Dynamic Stretches B. (For quality) 1 minute thoracic box stretch 45 box jumps 24/20” 60 second barbell to overhead hold 95/65lb C....
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