A.
Dynamic Stretches
B.
7 Minute AMRAP (As Many Rounds As Possible)
5 burpees
20 hop overs
30 second max: light d-bell thrusters (1 d-bell)
C.
For Time
50 single arm d-bell push ups
50 single arm d-bell snatches
50 single arm d-bell push ups
50 d-bell swings
D.
For Time
50 Russian twists (medium weight)
75 hollow ups
50 Russian twists (heavy weight)
E.
Static Stretches
A. Dynamic Stretches B. (Every minute for 8:00) 6 sumo deadlifts (Pick load for strength) C. (4:00 clock) Max mountain climbers D. (4:00...
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...
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