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. “Hot Dawgs” (Teams of 4) (8:00 clock) 50 cal bike (split any way) Synchronized dead hang (any 2) 25 synchronized...
A. Dynamic Stretches B. “Partner” (2 rounds each) 2:00 max: anchored ab mat sit ups 2:00 max: shuttle runs (50’) (1 person each movement)...
A. Dynamic Stretches B. (5 sets) 3 front squats with 3 second pause (50-65%) C. (For Strength/ Technique) Front squat 3-3-2-2-1-1 (Build...
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