A. Dynamic Stretches
B. (2 rounds)
1 minute kbell calf release each side
25 Patrick step ups each side
1 minute single leg wall sit each side
C. (25:00 clock)
Minute 1: 12/8.5 cal bike
Minute 2: 6 bar muscle ups
Minute 3 & 4: 300m run
Minute 5: Rest
D. (For quality)
75 bumper overhead sit ups 45/35lb
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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