A. Dynamic Stretches
B. (3 rounds)
50’ banded monster walk
30 second assisted air squat hold
20 Spider-Man lunges
C. (For strength/ Technique)
Back Squat
2-2-2-2-2 @ 85%
D. “Partner”
(For time)
100 back squats 125/185lb
(From the floor)
(1 person works; 1 person rest)
(Switch as much as needed)
E. Static stretches
A. Dynamic Stretches B. (Every minute for 5 minutes) 5 tall med ball squat cleans 20/14lb 50’ bear crawl C. (15 minute clock) Every 3 minutes: 5 hang squat cleans 225/155lb 5 shuttle runs (50’) D. (Fo
A. Dynamic Stretches B. “The Force Is Strong With This One” (Teams of 3) (For time) Buy in: 200 burpee over bar (1 person works at a time; switch every minute) -then- 27-21-15-9 each person Deadlifts
A. Dynamic Stretches B. (3 rounds) 10/10 banded standing external rotation 15 cal ski erg 25 ab mat sit ups 100’ walking lunge C. (5 rounds for time) 10 hang power snatch 115/85lb 10/7 cal bike D. (5