A. Dynamic Stretches
B. “Teams of 3”
(For warm up)
70-50-30
Cal bike
35-25-15
Team synchronized hand release push ups
C. “Nasty Girls”
(3 rounds for time)
50 air squats
7 ring muscle ups
10 hang power cleans 135/95lb
D. (Every minute for 5:00)
20 second ring dip L hold
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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