A.
Dynamic Stretches
B.
14 Minute AMRAP (As Many Rounds As Possible)
10 pike push ups
1 minute run
10 box jumps or step ups
C.
7 Minute AMRAP (As Many Rounds As Possible)
5 d-bell hang squat cleans (d-bell in each hand)
5 bent over rows + 5 dips
D.
2 Minute Max
Hollow rocks
E.
Static Stretches
A. New Dynamic Stretches 7:00 to complete: 20 high knee grabs 20 butt kick grabs 20 alt. single leg reach down 20 high kicks 20 alt. arm...
A. Dynamic Stretches B. (3 rounds) 7 dbell hang power cleans with pause in receiving position (light dbells) 21 dbell seated floor...
A. Dynamic Stretches B. (For time) 5 rounds: 10 sprawls 200m run 10 single arm devil press (Once all 5 rounds are completed; Rest 2:00)...
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