Updated: May 23, 2023
A. Dynamic Stretches
B. (2 rounds)
15 clusters 35/45lb
30 second single arm plank
C. (Every minute for 15 minutes)
1 thruster
(From the floor)
(Pick load for strength)
D. (3 rounds for time)
9 thrusters 105/155lb
9 ring muscle ups
E. Static stretches
A. Dynamic Stretches B. “Partner” (20 rounds for time) Partner 1 starts: 10 unbroken wall balls 20/14lb 30 double unders While Partner 2...
A. Dynamic Stretches B. (6:00 clock) Even minutes: 30 seconds: cal bike (legs only) 30 seconds: cal bike (arms only) Odd minutes : rest...
A. Dynamic Stretches B. (For quality) 1 minute thoracic box stretch 45 box jumps 24/20” 60 second barbell to overhead hold 95/65lb C....
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