A. Dynamic Stretches
B. (40 minute clock)
(For time)
2 rounds:
10 box dips
Rest 30 seconds
2 rounds:
20 box dips
Rest 45 seconds
2 rounds:
30 box dips
Rest 1 minute
2 rounds:
10 sprawls
Rest 30 seconds
2 rounds:
15 sprawls
Rest 45 seconds
2 rounds:
20 sprawls
Rest 1 minute
For the remainder of time: max v-ups or until completion of 150 v-ups
C. Static stretches
A. Dynamic Stretches B. (10 rounds) 3:00 clock: 7 dbell deadlifts (dbell each hand) 60 hop overs 9 burpee over & bar For remainder: pike...
A. Dynamic Stretches B. (3 rounds) 45 second max: light dbell bent over fly 15 Dbell push press (Elbows out) (Dbell each hand on both...
A. Dynamic Stretches B. (Every minute for 5:00) 10/10 single arm bent over rows (Pick load for strength) C. (3 rounds) 5:00 cap 3 rounds:...
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