A. Dynamic Stretches
B. (For Strength/ Technique)
Bulgarian split squat
12-10-8 each side
C. (As many rounds as possible in 16 minutes)
48’ handstand walk (4x12’)
12 toes bar
D. (As many rounds as possible in 12 minutes)
6 ring muscle ups
12 burpee to rings
E. Static stretches
A. Dynamic Stretches B. (3 rounds) 15 ring rows 21 push press wall balls 20/14lb C. (For Strength/ Technique) 10 sets of: 3 strict...
A. Dynamic Stretches B. “Dirty Microwave” (Teams of 4) For time: Partner 1 & 2 starts: (4 rounds) 20 hang cleans 165/115lb 10 wall walks...
A. Dynamic Stretches B. (For quality) 90 second barbell quad smash each side 15 x (1 front squat + 1 back squat 45/35lb) C. (For...
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