A. Dynamic Stretches
B. (9 minute clock)
Every 3 minutes:
15 Dbell bent over rows (dbell each hand)
15 box dips
15 Sprawls
C. (As many rounds as possible in 20 minutes)
90 second run
15 Dbell deadlifts (dbell each hand)
20 reverse sit ups
D. 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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