A. Dynamic Stretches
B. (12 minute cap)
8 sets: 12 renegade rows
(Pick load for strength)
C. “Jackie”
(For time)
1,000m row
50 thrusters 35/45lb
30 pull ups
D. “Partner”
(For time)
100 box step up overs 50/70lb
(Switch every 10)
E. Static stretches
A. Dynamic Stretches B. “Partner” (2 rounds each) 2:00 max: anchored ab mat sit ups 2:00 max: shuttle runs (50’) (1 person each movement)...
A. Dynamic Stretches B. (5 sets) 3 front squats with 3 second pause (50-65%) C. (For Strength/ Technique) Front squat 3-3-2-2-1-1 (Build...
A. Dynamic Stretches B. “Partner” (35:00 clock) For time: 50 pull ups 75 snatches 115/85lb 50 pull ups 100 box jumps overs 24/20” 50 pull...
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