A.
Dynamic Stretches
B.
2 Rounds for Time
50 step up jumps
25 muscle ups
C.
For Time
800m run
15 burpee deadlifts (70s/100s RX)
400m run
15 burpee deadlifts
200m run
15 burpee deadlifts
(D-bell in each hand)
D.
Static Stretches
D-bell use only
A.
Dynamic Stretches
B.
2 Rounds for Time
50 step up jumps
25 d-bell bent over rows
25 box dips
(D-bell in each hand)
C.
For Time
4 min run
15 burpee deadlifts
2 min run
15 burpee deadlifts
1 min run
15 burpee deadlifts
(D-bell in each hand)
D.
Static Stretches
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