Updated: Mar 28, 2024
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. “Who Keeps Count?” (Teams of 4) (For time) 5 ring muscle ups 15 power cleans 185/125lb 100 double unders 10 ring...
A. Dynamic Stretches B. (6:00 clock) Minute 1: 3 shuttle runs (50’) For remainder: max hollow hold Minute 2: 3 shuttle runs (50’) 15 heel...
A. Dynamic Stretches B. “Teams of 3” (For time) 5K row 400 push ups 300 toes to bar (All 3 movements can be worked at the same time,...
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