A. Dynamic Stretches
B. (2 rounds for quality)
50 Spider-Man lunges
25 bent over back fly
C. (For Strength/ Technique)
Back Squat
3-3-3-3-3 @ 80%
D. (5 rounds for time)
200m run
10 shoulder to overhead 105/155lbs
(Must complete shoulder to overhead sets unbroken or 20 burpees)
E. Static stretches
A. Dynamic Stretches B. (For warm-up) 100m 10 caterpillars 200m 50 handstand shoulder taps 300m 20 single leg bumper plate jump each leg...
A. Dynamic Stretches B. (3 rounds) 15 ring rows 21 push press wall balls 20/14lb C. (For Strength/ Technique) 10 sets of: 3 strict...
A. Dynamic Stretches B. “Dirty Microwave” (Teams of 4) For time: Partner 1 & 2 starts: (4 rounds) 20 hang cleans 165/115lb 10 wall walks...
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