A. Dynamic Stretches
B. (Every minute for 5 minutes)
5 cat-camels (with pauses)
20/20 second single arm high plank
C. (For time)
9-8-7-6-5-4-3-2-1
Deadlift 225/315lb
Burpee over bar
Bar muscle up
D. (8 minute clock)
Work Pull up Variations:
Negatives
Kipping
Strict
Weighted
Muscle ups
E. Static stretches
A. Dynamic Stretches B. (3 rounds) 15 heel elevated goblet squats 30 Russian twists (Pick load for strength) C. (For Strength/ Technique)...
A. Dynamic Stretches B. “Partner” (35:00 clock) For time: 15 shoulder to overhead each 165/115lb 200 double unders (split any way) 30 cal...
A. Dynamic Stretches B. (3 rounds) 6 gym laps 12 dynamic standing close grip thoracic pass throughs 24 hollow rocks C. (As many rounds as...
Comments