A. (For warm up)
3 rounds:
5 inch worms
5 corrected air squats with 5 second negative
10 jumping lunges
B. (3:00 clock)
0:00-1:00: 30 push press wall ball 20/14lb
1:00-2:00: 40 second handstand hold
2:00-3:00: 50’ walking lunge with med ball
C. (For strength/ Technique)
Push press
5-5-3-3-1-1
(Build by feel; pick load for strength)
D. (9:00 clock)
Every 3:00:
100’ handstand walk
For remainder: max air squats
E. Static stretches
A. (For warm up) 50’ high knee grab 50’ butt kick grab 50 mountain climbers 1:00 standing pigeon (box) each side 25 banded glute kick back each side 10 shuttle runs (50’) B. (9:00 cap) 15-12-9 Deadlif
A. (For warm up) 3 rounds: 25 alternating arm raises each side 20 second hollow hold 15 box push ups 10 standing thoracic extensions 5 box pistols each leg B. “Partner” (35:00 clock) Every 5:00: 21 ha
A. (For warm up) 50’ high knees 50’ butt kicks 50’ bent over glute 25 backwards arm circles 25 ring rows 25 banded good mornings 30 second bicep stretch each side 30 second overhead lat stretch each s
Comments