A. Dynamic Stretches
B. “Partner”
(6 rounds each for time)
3 rope climbs
12/8.5 calories bike
(switch every round)
C. “Partner”
(4 rounds each for time)
24 deficit handstand push ups 5.5”/3.5”
24 box jump overs 24/20”
(Split anyway)
D. Static stretches
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...
A. Dynamic Stretches B. (For quality) 90 second barbell quad smash each side 15 x (1 front squat + 1 back squat 45/35lb) C. (For...
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