Updated: Jun 3, 2024
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” (35:00 clock) For time: 15 shoulder to overhead each 165/115lb 200 double unders (split any way) 30 cal...
A. Dynamic Stretches B. (3 rounds) 6 gym laps 12 dynamic standing close grip thoracic pass throughs 24 hollow rocks C. (As many rounds as...
A. Dynamic Stretches B. (8:00 clock) Even minutes : 45 second max: dbell bench 70s/50s Odd minutes: rest C. (8:00 clock) 0:00-3:00: 21...
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