A. Dynamic Stretches
B. “Partner”
(6 rounds)
2:00 clock:
7 deadlifts 315/225
For remainder: max pull ups
(switch every round)
C. “Partner”
(6 rounds)
2:00 clock:
5 deadlifts
For remainder: max bar muscle ups
(switch every round)
D. “Partner”
(8:00 clock)
400m partner run
For remainder: box jump overs 24/20”
(Switch as much as needed)
E. Static stretches
A. (For warm up) 30 line hop overs 25 backwards arm circles 20 hanging kips 10 caterpillars 20 ring rows 25 backwards arm circles 30 calf raises B. “Level Up” (Teams of 4) (For time) 3 rounds: 40 pull
A. (For warm up) 15 assisted air squats (close stance) 1:00 high plank 15 assisted air squats (hip width stance) 1:00 single arm plank (30/30) 15 assisted air squats (shoulder width stance) 1:00 ring
A. (For warm up) 50’ high knee grab 50’ butt kick grab 50 mountain climbers 1:00 standing pigeon (box) each side 25 banded glute kick back each side 10 shuttle runs (50’) B. (9:00 cap) 15-12-9 Deadlif
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