10 lizard to pigeon stretch 10 scorpions 20 hand release pushups 20 reverse lunges
Give athletes 20 minutes to complete.
3 sets of: Front-Racked Alternating Reverse Lunges x 16 reps (8 each leg) HOVER, but DO NOT TOUCH your back knee to the ground Followed by Stationary Dips x8-10 reps @ 20X1 Followed by Dumbbell Bench Press x Max Reps (pick a weight that will allow you to get 15-20 reps in your first set) Rest 2 minutes
Three Rounds 4 time 10 Bar Muscle-Ups 10 Hang Squat Cleans (135/95 lbs) 10 shoulder 2 over head (135/95)
15 min cap
Three sets of: Diamond Push-Ups x 20-30 reps @ 2011 Rest 60 seconds Banded Overhead Triceps Extensions x 30 reps @ 20X0 Rest 60 seconds Kettlebell Biceps Curls x 15 reps @ 30X0 Rest 90 seconds
For time: Run 400 Meters w/95# sandbag(partners run together) 60 hang power cleans (135/95) Shared reps 60 synchronized ab mat sit ups with 20# wall ball 100 foot partner wheel barrel each. 60 synchronized ab mat sit ups with 20# wall ball 60 hang power cleans (135/95) Run 400 Meters with 95# sandbag