A. Dynamic Stretches
B. (3 rounds)
15 Cossack squats
50’ banded monster walk
C. (For Strength/ Technique)
Back Squat
1-1-1-1-1 @ 90%
D. (8 minute clock)
0:00-2:00: 20 single arm devil press 60/85lb
2:00-4:00: 25 calorie row
4:00-6:00: 20 single arm devil press
6:00-8:00: 25 calorie row
E. Static Stretches
A. Dynamic Stretches B. “No Thumb Nails” (Teams of 4) Partner 1 & 2 starts: (As many rounds as possible in 20 minutes) 5 synchronized...
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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