Updated: 18 hours ago
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 hang snatches 135/95lb (split any way)
18 toes to bar (split any way)
15/11 cal bike
For remainder: max push ups
(Decrease -3 snatches every round)
Partners switch/ alternate rounds with bike & push ups
C. 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) 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
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
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