A. Dynamic Stretches
B. “Partner”
(10 rounds for time)
200m run with partner
20 ring dips or 30 box dips
20 wall ball push press 14/20lbs
(Switch as much as needed on dips and wall balls but must compete run together)
C. “Partner”
(For time)
100 synchronized Russian twists
D. Static stretches
A. Dynamic Stretches B. (For warm up) 9-15-21 Muscle snatch 45/35lb Heaving balance C. (14:00 clock) Every 2:00: 1 snatch deadlift + 1...
A. Dynamic Stretches B. (12:00 clock) 0:00-4:00: 30 second dead hang 25 banded rear delt raise each side 15 sprawls 4:00-8:00: 25 hanging...
A. Dynamic Stretches B. (9:00 cap) 21-15-9 Thrusters 45/35lb 42-30-18 Ab mat sit ups C. (For Strength/ Technique) Front squat 5-5-3-3-1-1...
Comments