A. Dynamic Stretches
B. “Teams of 4”
(10 rounds for max effort)
2 people: 400m run
2 people alternate rounds with AMRAP of:
4 single devil press 55/75lb
6 box jump overs 20/24”
(Pairs switch after each 400m run)
(5 rounds each pair; pick up where left off in AMRAP)
C. Static stretches
A. Dynamic Stretches B. (3 rounds) 10 behind neck push press (from rack) 15 split squats each side 20 single leg glute bridge each side...
A. Dynamic Stretches B. (5 rounds) 10 air squats 10 toes to bar C. “Teams of 3” (As many rounds as possible in 24:00) 8 back squats...
A. Dynamic Stretches B. (10:00 cap) 20 front squats 135/95lb 300m run 40 v-ups 50 handstand shoulder taps For remainder: practice jump...
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