A. Dynamic Stretches
B. (6 minute clock)
Even minutes: 30/30 second single leg wall sit
Odd minutes: 15 elevated calf raise with pause
C. (As many rounds as possible in 9 minutes)
12 chest to bar pull ups
15 box jump over step down 20/24"
D. (9 minute cap)
(3 rounds)
25 cal assault bike
50 handstand shoulder taps
E. Static stretches
A. Dynamic Stretches B. “Who Keeps Count?” (Teams of 4) (For time) 5 ring muscle ups 15 power cleans 185/125lb 100 double unders 10 ring...
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...
A. Dynamic Stretches B. “Teams of 3” (For time) 5K row 400 push ups 300 toes to bar (All 3 movements can be worked at the same time,...
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