A. Dynamic Stretches
B. (7 minute cap)
400m run
40 dbell cleans (dbell each hand)
400m run
(6 minute cap)
300m run
30 dbell cleans (dbell each hand)
300m run
(5 minute cap)
200m run
20 dbell cleans (dbell each hand)
200m run
(4 minute cap)
100m run
10 dbell cleans (dbell each hand)
100m run
-then immediately-
(9 minute clock)
90 seconds on: Max burpee over & back
90 seconds off: rest
C. Static stretches
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