A.
Dynamic Stretches
B.
7 Minute AMRAP (As Many Rounds As Possible)
3 d-bell swings
3 hollow ups
5
5
7
7
(Continue to increase + 2 on both movements until 7 minutes)
C.
For Time
1/2 mile run
50 thrusters (1 d-bell)
Rest 5 Minutes
1/2 mile run
50 d-bell snatches (d-bell in each hand)
D.
Static Stretches
A. Dynamic Stretches B. 4 rounds: (5:00 cap) 250 mountain climbers For remainder: pike push ups (5:00 cap) 25 devil rows -then- For time:...
A. Dynamic Stretches B. (2 rounds) 30 second max: Dbell single arm bent over row each side 30 second max: Dbell single leg deadlift each...
A. Dynamic Stretches B. (3 rounds) 20 spider man lunges 30 second max: heel elevated goblet squat 40 second max: dbell squat hold C. (For...
Comments