A. Dynamic Stretches
B. (3 rounds)
10 banded pull apart
10 power vertical jumps
C. (For time)
1-2-3-4-5-6-7-8-9
Power clean 155/225lb
9-8-7-6-5-4-3-2-1
Strict pull up
D. (10 minute clock)
Jump rope practice
(Single unders, double unders, triple unders)
E. Static stretches
A. Dynamic Stretches B. “Who Run It” (Teams of 6) (For time) 27-21-15-9-9-15-21-27 Synchronized deadlifts (2 people) Synchronized bar facing burpees (2 people) (3) synchronized shuttle runs (50’) (2 p
A. Dynamic Stretches B. (4 rounds) 8 goblet squats 12 banded pull apart C. (10 rounds for time) 3 strict deficit handstand push up 5.5/3.5” 6 front squats 205/145lb (from rack) 9 unbroken toes to bar
A. Dynamic Stretches B. (10 minute cap) 4 sets: 2 turkish get ups (Pick load for strength) C. (20 minute clock) Minute 1: 18/12 cal row level 10 Minute 2: 16 dbell alternating snatches Minute 3: 14/10