A. Dynamic Stretches
B. (9:00 clock)
Every 3 minutes:
200m row
10 shuttle runs (50’)
For remainder: max toes to bar
C. (Every minute for 9:00)
30 seconds on: max strict deficit handstand push up 3.5”/2.75”
30 second off: rest
D. (3 rounds)
21 kbell swings 70/53lb
Rest 90 seconds
E. Static stretches
A. Dynamic Stretches B. “Turn That Frown Upside Down” (Teams of 4) (36:00 clock) 15 rounds each: 3 deadlifts 315/225lb 3 bar muscle ups...
A. Dynamic Stretches B. (Every minute for 5 minutes) 25’ duck walk 10 air squats 5 wall ball push press 20/14lb C. (For Strength/...
A. Dynamic Stretches B. (For Strength/ Hypertrophy) 16-14-12-10-8 each side Dbell single arm bent over row C. “Teams of 3” (20:00 Clock)...
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