A.
Dynamic Stretches
B.
For Time
100 pull ups
C.
"Birchall" (hero)
For Time
100 back squats (load at body weight)
At the top of each min: 5 burpees
D.
Static Stretches
D-bell use only
A.
Dynamic Stretches
B.
For Time
100 D-bell bent over rows (D-bell in each hand)
C.
"Birchall" (hero)
For Time
100 d-bell squats
At the top of each min: 5 burpees
D.
Static Stretches
Bodyweight/object
A.
Dynamic Stretches
B.
For Time
100 backpack bent over rows
C.
"Birchall" (hero)
For Time
100 backpack squats
At the top of each min: 5 burpees
D.
Static Stretches
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