A. Dynamic Stretches
B. (For quality)
25 cat camels
50 deadlift jumps
75 wall ball push press (no squat) 14/20lb
C. (15 minute clock)
Every 3 minutes:
6 deadlifts 255/365lb
Max double unders
(This workout is designed to encourage athletes to work on double unders. Score will be total number of double unders. Attempts are counted.)
D. “Teams of 3”
(For time)
105 calories assault bike
(Arms only)
(1 person works; 2 people 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