A. Dynamic Stretches
B. (9 minute clock)
Minute 1: 15 heel elevated goblet squats 85/120lb
Minute 2: 30 second suit case hold (L)
Minute 3: 30 second suit case hold (R)
C. (For Strength/ Technique)
Front squat
3-3-3-3-3 @ 80%
D. “Teams of 3”
(For time)
250/ 175 calorie assault bike
(1 person works)
(Switch as much as needed)
E. Static stretches
A. Dynamic Stretches B. (Every minute for 5 minutes) 5 tall med ball squat cleans 20/14lb 50’ bear crawl C. (15 minute clock) Every 3 minutes: 5 hang squat cleans 225/155lb 5 shuttle runs (50’) D. (Fo
A. Dynamic Stretches B. “The Force Is Strong With This One” (Teams of 3) (For time) Buy in: 200 burpee over bar (1 person works at a time; switch every minute) -then- 27-21-15-9 each person Deadlifts
A. Dynamic Stretches B. (3 rounds) 10/10 banded standing external rotation 15 cal ski erg 25 ab mat sit ups 100’ walking lunge C. (5 rounds for time) 10 hang power snatch 115/85lb 10/7 cal bike D. (5