A. Dynamic Stretches
B. (2 rounds)
(As many rounds as possible in 4 minutes)
32 double Unders or seal jacks
8 Dbell swings (1 Dbell)
(Rest 3 minutes between “AMRAPs”)
(Double jump rope repetitions for single Unders)
C. “Diane”
(For time)
21-15-9
Dbell Deadlift (dbell each hand)
Pike push up
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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