A. Dynamic Stretches
B. “What a Mess”
“Teams of 5”
(For time)
200 synchronized single arm devil press 55/75
(2 people work; 2 people rest)
(Switch as much as needed)
Each person must complete a 1,000m row
(5th person)
At the top of every 5 minutes; 4 people completes a 300m run
(Everyone but the rower)
C. Static stretches
A. Dynamic Stretches B. (2 rounds) 30 second PVC skin the cat stretch with partner each person 25 banded pulsating external rotations...
A. Dynamic Stretches B. (Every minute for 5:00) 30 seconds on: cleans 225/155lb 30 seconds off: rest C. (5 rounds) 3:00 clock: 5...
A. Dynamic Stretches B. (9:00 clock) Every 90 seconds : 3 snatch deadlifts (Pick load for strength; build by feel) C. “Partner” (5 rounds...
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