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. (5 rounds) 10 air squats 10 toes to bar C. “Teams of 3” (As many rounds as possible in 24:00) 8 back squats...
A. Dynamic Stretches B. (10:00 cap) 20 front squats 135/95lb 300m run 40 v-ups 50 handstand shoulder taps For remainder: practice jump...
A. Dynamic Stretches B. “Partner” (For time) 30-26 Bar facing burpee (15) Power snatch 95/65lb 26-22 Bar muscle ups (14) Power snatch...
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