A. Dynamic Stretches
B. (For time)
500’ walking lunge
C. (For time)
(3 rounds)
12 toes to bar
10 single arm devil press 60/85lb
-then immediately-
21 shuttle runs (50’)
Rest 3 minutes
(3 rounds)
10 toes to bar
8 single arm devil press
-then immediately-
15 shuttle runs (50’)
Rest 3 minutes
(3 rounds)
8 toes to bar
6 single arm devil press
-then immediately-
9 shuttle runs (50’)
C. Static stretches
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A. Dynamic Stretches B. (For warm up) 9-8-7-6-5-4-3-2-1 Wall balls 20/14lb Front rack turnovers 135/95lb C. (For Strength/ Technique)...
A. Dynamic Stretches B. “Partner” (2 rounds for max effort) (2:00 clock) Max dbell bench press 35s/50s (2:00 clock) Max sled drag (50’)...
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