A. Dynamic Stretches
B. (For quality/ strength)
12-10-8 each side
Dbell single leg deadlift
C. (21 minute clock)
Minute 1: 2 strict handstand push up
Minute 2: 60 double unders
Minute 3: 8 shuttle runs (50’)
(Increase +2 on SHSPU each round)
D. (For quality/ strength)
12-10-8 each side
Dbell single arm bicep curl
E. Static Stretches
A. Dynamic Stretches B. “No Thumb Nails” (Teams of 4) Partner 1 & 2 starts: (As many rounds as possible in 20 minutes) 5 synchronized...
A. Dynamic Stretches B. (For warm up) 9-8-7-6-5-4-3-2-1 Wall balls 20/14lb Front rack turnovers 135/95lb C. (For Strength/ Technique)...
A. Dynamic Stretches B. “Partner” (2 rounds for max effort) (2:00 clock) Max dbell bench press 35s/50s (2:00 clock) Max sled drag (50’)...
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