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. “Who Keeps Count?” (Teams of 4) (For time) 5 ring muscle ups 15 power cleans 185/125lb 100 double unders 10 ring...
A. Dynamic Stretches B. (6:00 clock) Minute 1: 3 shuttle runs (50’) For remainder: max hollow hold Minute 2: 3 shuttle runs (50’) 15 heel...
A. Dynamic Stretches B. “Teams of 3” (For time) 5K row 400 push ups 300 toes to bar (All 3 movements can be worked at the same time,...
Comments