A. Dynamic Stretches
B. “Team Hero Cindy”
(Teams of 4)
(As many rounds as possible in 20 minutes)
5 pull ups
10 push ups
15 air squats
100m run
(Workout runs conga-line style; next round starts when team finishes the round)
*wear a vest 20/14lb
C. “Hold On A Minute”
(For time)
50 burpee over vest each person (P1)
Handstand hold (P2)
Bumper plate hold 45/35lb (P3)
Dead hang (P4)
(Each person must maintain hold to complete burpees; team rotates after each complete set)
D. Static stretches
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
A. Dynamic Stretches B. (3 rounds) 10 back squats 45/35lb 15 ring rows C. (For Strength/ Technique) Back squat 3-3-3 1-1-1 (Build by feel; first set starts 75%+) D. “Teams of 3” (As many reps as possi
A. Dynamic Stretches B. “Partner” (As many rounds as possible in 20 minutes) 25’ handstand walk 50 double unders 25’ handstand walk 5 shuttle runs (50’) (Switch every round) C. “Partner” (As many roun