A. Dynamic Stretches
B. “Z-Day”
Buy in:
(As many rounds as possible in 9 minutes)
20 Dbell thrusters (dbell each hand)
90 double Unders or seal jacks
(Double repetitions for single Unders)
-then-
(For time)
31 Dbell bent over rows (dbell each hand)
31 Box dips
90 ground to overhead (dbell each hand)
Cash out:
31 burpee box jumps or burpee step ups
C. 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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