A. Dynamic Stretches
B. “Teams of 4”
(For time)
300 cal assault bike
- handstand hold
(2 people work; 2 people rest)
(Switch every HS hold fail)
(M/M/M/M: 300; M/M/M/F: 277.5; M/M/F/F: 255; M/F/F/F: 232.5; F/F/F/F: 210)
C. (20 minute clock)
Minute 1: 20 cal rower
Minute 2: 20 push ups
Minute 3: 15 toes to bar
Minute 4: 15 burpees
D. 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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