. Dynamic Stretches
B. (12 minute clock)
Every 3 minutes:
1st (2) minutes:
90 second run
3rd minute: max jump rope or seal jacks
C. (15 minute clock)
(3 minute cap)
(3 rounds for time)
4 burpees
6 dips
(5 minute cap)
(3 rounds for time)
6 burpees
12 dips
(7 minute cap)
(3 rounds for time)
8 burpees
18 dips
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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