A. Dynamic Stretches
B. “Partner”
(10 rounds for time)
5 bar muscle ups
5 thrusters 135/95lb
5 synchronized bar facing burpees
(Switch every round)
C. “Partner”
(10 rounds for time)
5 wall facing handstand push ups
5 shuttle runs (50’)
5 synchronized bar facing burpees
(Switch every round)
D. “Partner”
(For cool down)
1 mile team run
E. Static stretches
A. Dynamic Stretches B. “Partner” (3 rounds each for time) 25 push press wall ball 30/20lb weighted plank 45/35lb (Switch every round) C. (14 minute clock) 12 power cleans 135/95lb 10 power cleans 155
A. Dynamic Stretches B. (Every minute for 40 minutes) Minute 1: 100m run Minute 2: 12 pull ups Minute 3: 24 push ups Minute 4: max: air squats Minute 5: Rest C. 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