A. Dynamic Stretches
B. (4 rounds for max effort)
Max: wall balls
400m run
(Break under 20 wall balls = 15 burpees)
C. (For time)
(2 rounds)
21 Dbell single arm hang snatches 40/55lb
21 burpee over Dbell
(2 rounds)
15 Dbell single arm hang snatches 55/75lb
15 burpees over Dbell
(2 rounds)
9 Dbell single arm hang snatches 65/95lb
9 burpees over Dbell
D. Static stretches
A. Dynamic Stretches B. “Turn That Frown Upside Down” (Teams of 4) (36:00 clock) 15 rounds each: 3 deadlifts 315/225lb 3 bar muscle ups...
A. Dynamic Stretches B. (Every minute for 5 minutes) 25’ duck walk 10 air squats 5 wall ball push press 20/14lb C. (For Strength/...
A. Dynamic Stretches B. (For Strength/ Hypertrophy) 16-14-12-10-8 each side Dbell single arm bent over row C. “Teams of 3” (20:00 Clock)...
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