Updated: Aug 3, 2023
A. Dynamic Stretches
B. “Partner”
(32 minute clock)
0:00-20:00
Every 2 minutes:
5 front squats 155/225lb
Max double unders for remaining
(Switch every 2 minutes)
20:00-32:00
As many rounds as possible:
200m run
(Switch every run)
(200m run = 2 points to total score)
C. Static stretches
A. Dynamic Stretches B. (3 rounds) 15 heel elevated goblet squats 30 Russian twists (Pick load for strength) C. (For Strength/ Technique)...
A. Dynamic Stretches B. “Partner” (35:00 clock) For time: 15 shoulder to overhead each 165/115lb 200 double unders (split any way) 30 cal...
A. Dynamic Stretches B. (3 rounds) 6 gym laps 12 dynamic standing close grip thoracic pass throughs 24 hollow rocks C. (As many rounds as...
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