A. Dynamic Stretches
B. (3 rounds)
15 wall balls 20/14lb
50’ banded monster walk
15 med ball overhead sit ups
50 med ball Russian twists
C. (For Strength/ Technique)
Back squat
3-3-3
1-1-1
(Build by feel; first set starts 75%+)
D. (Every minute for 3:00)
Minute 1: 21 thrusters 115/85
Minute 2: 15 thrusters
Minute 3: 9 thrusters
(Each minute missed = 400m run)
E. 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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