Updated: Aug 23, 2023
A. Dynamic Stretches
B. (For quality)
25 banded air squats
3 minute tricep smash
50 v-ups with 2 second negative
C. (For Strength/ Technique)
Front Squat
4-4-4-4-4 @ 80%
D. (For time)
35 Push press 125/185lb
E. Static stretches
A. Dynamic Stretches B. “No Thumb Nails” (Teams of 4) Partner 1 & 2 starts: (As many rounds as possible in 20 minutes) 5 synchronized...
A. Dynamic Stretches B. (For warm up) 9-8-7-6-5-4-3-2-1 Wall balls 20/14lb Front rack turnovers 135/95lb C. (For Strength/ Technique)...
A. Dynamic Stretches B. “Partner” (2 rounds for max effort) (2:00 clock) Max dbell bench press 35s/50s (2:00 clock) Max sled drag (50’)...
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