A.
Dynamic Stretches
B.
14 Minute AMRAP (As Many Rounds As Possible)
5 box jumps or 5 step ups
30 second run
Rest 45 seconds
C.
7 Minute AMRAP (As Many Rounds As Possible)
5 d-bell hang snatches
30 second run
Rest 45 seconds
D.
For Time
150 light d-bell Russian twists
E.
Static Stretches
A. Dynamic Stretches B. (5 sets) 10 second hollow up hold + 10 hollow rocks 20 contralateral plank reaches 30 second max: bicep curls C....
A. Dynamic Stretches B. (6:00 clock) Even minutes: 21 goblet squats Odd minutes: 15 box pistols each side (1st round: 50/35lb, 2nd round:...
A. Dynamic Stretches B. (25 rounds for time) 3 burpees 2 dbell cleans 100m run C. Static stretches
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