A. Dynamic Stretches
B. (3 rounds)
8 strict knees to elbows
10 banded pull apart with pause
12 dbell RDLs (dbell each hand)
C. (15 minute cap)
5 rounds:
Max unbroken strict pull ups
Max unbroken push ups
40 air squats
D. (Every minute for 5 minutes)
20 seconds on: max chest to bar pull ups
40 seconds off: rest
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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