A. Dynamic Stretches
B. “Agent Billy Clardy III”
“Teams of 3”
(As many rounds as possible in 48 minutes)
Person 1: 400m run
Person 2: performs AMRAP of:
12 Plate overhead alternating lunges 25/45lb
6 Burpees to plate
19 Plate Ground to Overhead
Person 3: Rests
(Rotate after each 400m run)
*(Wear a weighted vest 14/20lb)*
C. Static stretches
A. Dynamic Stretches B. “Partner” (For time) 5-10-15-20-25 each person Unbroken wall balls (Switch every round) C. (For Strength/...
A. Dynamic Stretches B. “Partner” (For time) 5 rounds each: 5 hang power snatch 135/95lb 30 double unders (Switch every round) 5 rounds...
A. Dynamic Stretches B. (Every minute for 7:00) 4 strict deficit handstand push ups (Pick deficit for strength) C. (2 rounds of a 6:00...
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