A. Dynamic Stretches
B. (3 rounds for time)
15 Dbell swings
15 pike push ups
15 Dbell swings
15 reverse sit ups
-then immediately-
500 double Unders or 500 seal jacks
(Double the repetitions on jump rope for single Unders)
C. (For time)
50 knee jumps
D. Static stretches
A. Dynamic Stretches B. (Every minute for 8:00) 6 sumo deadlifts (Pick load for strength) C. (4:00 clock) Max mountain climbers D. (4:00...
A. Dynamic Stretches B. (6 rounds for time) 12 dbell hang snatches 24 elevated plank taps C. (3 rounds for time) 30 push ups 9 dbell...
A. Dynamic Stretches B. (Every minute for 8:00) 10 dbell bicep curls For remainder: elevated plank hold C. (4 rounds for time) 300m run...
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