A.
Dynamic Stretches
B.
For Time
100 light d-bell thrusters (1 d-bell)
(Fail on thrusters = 45 sec bent over row hold) (d-bell in each hand)
C.
For Time
100 D-bell Russian swings
30/30 sec suit case hold
(Fail on swings = 30/30 sec suit case hold)
D.
Static Stretches
A. (For warm up) 1:00 dbell bent over row hold 30 step ups 45 second max: light dbell bent over fly 30 curtsy lunges 30 second max:...
A. (For warm up) 150’ walking lunge 20’ shuttle runs (50’) 30 weighted curtsy lunges B. (For time) 3 rounds: 90 second max: mountain...
A. (For warm up) 0:00-5:00: 100 elevated plank taps For remainder: max sit ups B. (As many rounds as possible in 30:00) 1 burpee step up...
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