Updated: Jun 3
A. Dynamic Stretches
B. (3 rounds)
50’ Duck walk
50’ Bear crawl
C. (For Strength/ Technique)
Back Squat
1-1-1-1-1-1-1
(Build by feel; first set starts 85%+)
D. (For time)
25-20-15
Ring dips
150-100-50
Double unders
E. Static stretches
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’)...
A. Dynamic Stretches Each workout for time: B. “Partner” (3 rounds) 12/12 dbell snatches 70/50lb 15 toes to bar 50’ handstand walk C....
A. Dynamic Stretches B. (For warm-up) 100m 10 caterpillars 200m 50 handstand shoulder taps 300m 20 single leg bumper plate jump each leg...
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