A. Dynamic Stretches
B. “Partner”
(20 minute clock)
Every 2 minutes:
10 single arm devil press 70/100lb
Max for remainder: double unders
(Switch every 2 minutes)
C. “Partner”
(10 minute clock)
100 burpees over dbell (split any way)
Max for remainder: push ups
(Switch as much as needed)
D. Static stretches
A. Dynamic Stretches B. (For warm-up) 100m 10 caterpillars 200m 50 handstand shoulder taps 300m 20 single leg bumper plate jump each leg...
A. Dynamic Stretches B. (3 rounds) 15 ring rows 21 push press wall balls 20/14lb C. (For Strength/ Technique) 10 sets of: 3 strict...
A. Dynamic Stretches B. “Dirty Microwave” (Teams of 4) For time: Partner 1 & 2 starts: (4 rounds) 20 hang cleans 165/115lb 10 wall walks...
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