A. Dynamic Stretches
B. (For Strength/ Technique)
Shoulder Press
1-1-1-1-1 @ 90%
C. Back Squat
1-1-1-1-1 @ 90%
D. “Teams of 3”
(15 minute clock)
Minute 1: Max calorie row (person 1)
Minute 2: Max calorie row (person 2)
Minute 3: Max calorie row (person 3)
E. Static stretches
A. Dynamic Stretches B. (3 rounds) 15 ring rows 21 push press wall balls 20/14lb C. (For Strength/ Technique) 10 sets of: 3 strict...
A. Dynamic Stretches B. “Dirty Microwave” (Teams of 4) For time: Partner 1 & 2 starts: (4 rounds) 20 hang cleans 165/115lb 10 wall walks...
A. Dynamic Stretches B. (For quality) 90 second barbell quad smash each side 15 x (1 front squat + 1 back squat 45/35lb) C. (For...
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