A. Dynamic Stretches
B. (2 rounds)
15/15 ankle rockers with weight
15 hollow rocks
100’ walking lunge
C. (Every minute for 15 minutes)
Minute 1: 5 thrusters (from rack)
Minute 2: 10 line facing burpees
Minute 3: 15 hand release push ups
(Pick load for strength)
D. (For strength/ Technique)
16-14-12-10-8
Renegade rows
(Build by feel; Pick load for strength)
E. Static stretches
A. Dynamic Stretches B. (6:00 clock) Minute 1: 3 shuttle runs (50’) For remainder: max hollow hold Minute 2: 3 shuttle runs (50’) 15 heel...
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A. Dynamic Stretches B. “Partner” (For time) 400m partner run 50 hang power snatch 115/85lb 400m partner run 75 cal bike 50 hang power...
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