A. Dynamic Stretches
B. (5 rounds)
10 hollow ups with pause
20 hollow rocks
C. (For time)
12-9-6
Shuttle runs (50’)
21-15-9
Devil rows
27-24-21
Box dips
36-30-24
V-ups
D. (For Strength/ Technique)
Front rack split squats
16-14-12-10 each side
E. Static stretches
A. Dynamic Stretches B. (10:00 cap) 21-15-9 Hang power cleans Burpee over & back C. (10:00 clock) 50 devil rows For remainder: max...
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