A. Dynamic Stretches
B. (For quality)
21-15-9 each side
Elevated split squats with med ball
C. (15 minute clock)
Every 3 minutes:
3 squat clean & jerk at 80%
D. “Teams of 3”
(9 minute clock)
Every 3 minutes:
50 push jerks 105/155lb
Max calories assault bike
(1 person works jerks, 1 person works bike, 1 person rest)
(Switch as much as needed)
E. Static stretches
A. Dynamic Stretches B. (2 rounds) 15 banded crossover lateral raise each side 150m row 15 barbell forward wrist rotations each side 15...
A. Dynamic Stretches B. “Partner” (As many reps as possible in 6:00) 30 shoulder to overhead 185/125lb For remainder: max double unders...
A. Dynamic Stretches B. (12:00 clock) 0:00-4:00: 25 air squats 100 handstand shoulder taps 4:00-8:00: 25 air squats 150’ handstand walk...
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