A. Dynamic Stretches
B. (3 rounds)
10/10 ankle rockers
20 saddle to lunge
10/10 dragon pose knee rockers
C. (For time)
(3 rounds)
5 front squats 125/185lb
5 strict ring dips
(3 rounds)
4 front squats
4 strict ring dips
(3 rounds)
3 front squats
3 strict ring dips
(3 rounds)
2 front squats
2 strict ring dips
(3 rounds)
1 front squat
1 strict ring dip
D. (For strength/ Technique)
Dbell Single arm bent over row
12-10-8 each side
E. Static stretches
A. Dynamic Stretches B. “Partner” (3 minute collective) L-hang (Switch as much as needed) C. (5 rounds for time) 20 dbell alternating snatches 70/50lb 30 push ups D. (Every minute for 9 minutes) 8 dbe
A. Dynamic Stretches B. (Every minute for 5 minutes) 5 tall med ball squat cleans 20/14lb 50’ bear crawl C. (15 minute clock) Every 3 minutes: 5 hang squat cleans 225/155lb 5 shuttle runs (50’) D. (Fo
A. Dynamic Stretches B. “The Force Is Strong With This One” (Teams of 3) (For time) Buy in: 200 burpee over bar (1 person works at a time; switch every minute) -then- 27-21-15-9 each person Deadlifts