Updated: Jun 20, 2022
A. Dynamic Stretches
B. (3 rounds for quality)
15/15 Dbell single leg single arm bent over row
C. (Every Minute for 15 Minutes)
Minutes 1-5:
5 shoulder to overhead 125/185lbs
Minutes 6-10:
3 shoulder to overhead 145/205lbs
Minutes 11-15:
1 should to overhead 155/225lbs
(From the floor)
C. (For time)
1 mile run
D. Static stretches
A. Dynamic Stretches B. “The Force Is Strong With This One” (Teams of 3) (For time) Buy in: 200 burpee over bar (1 person works at a time; switch every minute) -then- 27-21-15-9 each person Deadlifts
A. Dynamic Stretches B. (3 rounds) 10/10 banded standing external rotation 15 cal ski erg 25 ab mat sit ups 100’ walking lunge C. (5 rounds for time) 10 hang power snatch 115/85lb 10/7 cal bike D. (5
A. Dynamic Stretches B. (3 rounds) 10 back squats 45/35lb 15 ring rows C. (For Strength/ Technique) Back squat 3-3-3 1-1-1 (Build by feel; first set starts 75%+) D. “Teams of 3” (As many reps as possi