A. Dynamic Stretches
B. “Partner”
(10 rounds for max effort)
200m run
-max v-ups
(1 person runs; 1 person completes as many v-ups as possible each round)
(5 rounds each person)
C. (15 minute clock)
1 minute max: Push Jerks
2 minute rest
(Loads for each round)
Round 1: 105/155lb
Round 2: 125/185lb
Round 3: 145/205lb
Round 4: 155/225lb
Round 5: 165/245lb
D. Static Stretches
A. Dynamic Stretches B. “Turn That Frown Upside Down” (Teams of 4) (36:00 clock) 15 rounds each: 3 deadlifts 315/225lb 3 bar muscle ups...
A. Dynamic Stretches B. (Every minute for 5 minutes) 25’ duck walk 10 air squats 5 wall ball push press 20/14lb C. (For Strength/...
A. Dynamic Stretches B. (For Strength/ Hypertrophy) 16-14-12-10-8 each side Dbell single arm bent over row C. “Teams of 3” (20:00 Clock)...
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