A. Dynamic Stretches
B. (2 rounds)
1 minute box dragon pose stretch each side
50 floor GHD sit ups
25 second floor GHD sit up hold
C. (For time)
4-5-6-7-8-9-8-7-6-5-4
High box jumps 24/30”
Sumo deadlift high pull 95/135lb
D. (For Strength/ Technique)
24-20-16-12
Renegade rows
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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