Updated: Mar 28
A. Dynamic Stretches
B. (2 rounds)
30 second thoracic box stretch
15 seated banded Y press
30/30 second single arm thoracic foam roller stretch
15 cat-camel
C. (For time)
20-18-16
Dbell alternating snatches 85/60lb
Calories bike (14-12.5-11)
D. (5 rounds for time)
15 Box jumps 24/20”
15 Push ups
E. Static stretches
A. Dynamic Stretches B. (3 rounds) 50’ duck walk 15/15 dbell single leg deadlift C. (For Strength/ Technique) Front squat 5-5-5 3-3-3 (Build by feel; first set starts 60%+) D. “Death By 2’s” Sumo dead
A. Dynamic Stretches B. “Partner” (For time) 150/105 cal bike (Split any way) C. (As many rounds as possible in 16 minutes) 10 push ups 8 toes to bar 10 push ups 16 dbell alternating snatches 85/60lb
A. Dynamic Stretches B. “Partner” (For time) 300m team run (3 rounds each) 5 hang power cleans 185/125lb 5 burpee over bar 5 box jump overs 24/20” (switch every round) 300m team run (3 rounds each) 5