A.
Dynamic Stretches
B.
5 Rounds for Quality
10 D-bell RDLs (d-bell in each hand)
10 D-bell overhead sit ups (1 d-bell)
10 Single leg box jumps or 20 step ups
C.
For Time
40-30-20-10
1 minute run
D-bell front rack reverse lunges (d-bell in each hand)
D.
Static Stretches
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...
A. Dynamic Stretches B. (3 rounds) 15 push press 30 second max: bicycle crunches 45 hop overs 60 hollow rocks C. (5 rounds) 3:00 on: 10...
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