A. Dynamic Stretches
B. (2 rounds)
30/30 second seated glute stretch release
200m ski erg
10 heel elevated front squat 45/35lb
C. (For Strength/ Technique)
Front squat
5-5-5
3-3-3
(Build by feel; first set starts 60%+)
D. (4 rounds for time)
6 hang squat cleans 185/125lb
8 bar muscle ups
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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