A. Dynamic Stretches
B. (3 rounds)
21 hanging kips
15 air squats
9 ring rows with 3 second negative
C. “Partner”
(For time)
30 front squats 155/105lb
27 bar muscle ups
24 cal bike each
30 hang squat cleans
27 bar muscle ups
24 cal bike each
30 thrusters
27 bar muscle ups
24 cal bike each
D. Static stretches
A. (For warm up) 2 rounds: 100 flutter kicks 100 mountain climbers 1:00 plank (1st round: low plank; 2nd round: high plank) 2 rounds: 20...
A. (For warm up) 50’ walking hamstring stretch 50’ walking bent over glute stretch 50’ running high knees 50’ running butt kicks 25 split...
A. (For warm up) 1:00 ring row hold 30 walking high knee grab 45 second max: inverted rows 30 walking butt kick grab 30 second max:...
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