A. Dynamic Stretches
B. (For warm up)
(3 rounds)
10 single arm dbell shoulder press each arm
20 second ring row hold
(3 rounds)
12 barbell bicep curls
24 Patrick step ups each leg
C. (20:00 clock)
Build to a heavy single push press
D. (As many rounds as possible in 6:00)
8 burpee over PVC
4 shuttle runs (50’)
E. Static stretches
A. Dynamic Stretches B. “Partner” (For time) 400m partner run 50 hang power snatch 115/85lb 400m partner run 75 cal bike 50 hang power...
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