A. Dynamic Stretches
B. (6 minute clock)
Even minutes: 12 med ball front squat 20/14lb
Odd minutes: 24 ab mat sit ups
C. (For Strength/ Technique)
Front squat
1-1-1-1-1-1-1
(Build by feel; first set starts 85%+)
D. (As many rounds as possible in 8 minutes)
50’ walking lunge
100’ farmer carry 100s/70s
E. Static stretches
A. Dynamic Stretches B. “Turn That Frown Upside Down” (Teams of 4) (36:00 clock) 15 rounds each: 3 deadlifts 315/225lb 3 bar muscle ups...
A. Dynamic Stretches B. (Every minute for 5 minutes) 25’ duck walk 10 air squats 5 wall ball push press 20/14lb C. (For Strength/...
A. Dynamic Stretches B. (For Strength/ Hypertrophy) 16-14-12-10-8 each side Dbell single arm bent over row C. “Teams of 3” (20:00 Clock)...
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