A. Dynamic Stretches
B. “Nasty 300”
(Teams of 4)
(For time with a vest 14/20lb)
300 wall balls 14/20lb
300 box jump over step down 20/24”
300 burpees to bumper
(Every 300 seconds: 300m team run)
(All movements can be worked at the same time; only 1 person per movement)
(Switch as much as needed)
C. Static stretches
A. Dynamic Stretches B. (For warm-up) 100m 10 caterpillars 200m 50 handstand shoulder taps 300m 20 single leg bumper plate jump each leg...
A. Dynamic Stretches B. (3 rounds) 15 ring rows 21 push press wall balls 20/14lb C. (For Strength/ Technique) 10 sets of: 3 strict...
A. Dynamic Stretches B. “Dirty Microwave” (Teams of 4) For time: Partner 1 & 2 starts: (4 rounds) 20 hang cleans 165/115lb 10 wall walks...
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