A. Dynamic Stretches
B. (For quality/ strength)
Dbell Single Arm Bent Over Row
12-10-8 each side
C. (5 rounds for time)
30 push ups
30 air squats
300m run
D. “Partner”
(As many rounds as possible in 9 minutes)
50’ Farmer Carry 70s/100s
(Switch every 50')
E. Static Stretches
A. Dynamic Stretches B. “Hot Dawgs” (Teams of 4) (8:00 clock) 50 cal bike (split any way) Synchronized dead hang (any 2) 25 synchronized...
A. Dynamic Stretches B. “Partner” (2 rounds each) 2:00 max: anchored ab mat sit ups 2:00 max: shuttle runs (50’) (1 person each movement)...
A. Dynamic Stretches B. (5 sets) 3 front squats with 3 second pause (50-65%) C. (For Strength/ Technique) Front squat 3-3-2-2-1-1 (Build...
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