A.
Dynamic Stretches
B.
For Time
10-20-30-40-50-40-30-20-10
Double Unders or Seal Jacks
(17) sit ups
OR
20-40-60-80-100-80-60-40-20
Single Unders
(17) sit ups
C.
3 Minute EMOM (Every Minute on the Minute)
10 d-bell bent over rows (d-bell in each hand)
10 box dips
- Rest 2 Minutes -
3 Minute EMOM (Every Minute on the Minute)
5 d-bell bent over rows (d-bell in each hand)
5 box dips
D.
3 Minute Max
PVC or Broomstick Back Squat
E.
Static Stretches
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