A. Dynamic Stretches
B. (As many rounds as possible in 20:00)
12 dbell hang snatches (1 dbell)
6 dbell deadlifts (dbell each hand; heavy weights)
2 burpee over & back
(Increase +2 burpees every round)
-then immediately-
(5 rounds)
100m run
1:00 low plank hold
(If plank drops before completion = 10 burpees)
C. Static stretches
A. Dynamic Stretches B. (Every minute for 7:00) 4 dbell shoulder press (Pick deficit for strength) C. (2 rounds of a 6:00 clock) 3:00 to...
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A. Dynamic Stretches B. (Every minute for 8:00) 4 sumo deadlifts + 4 sumo deadlift high pull (Pick load for strength) C. (24:00 clock)...
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