A. Dynamic Stretches
B. (3 rounds)
60 second plank
30 second max: single arm single leg bent over row each side
15 air squats
C. (24:00 clock)
Every 4:00:
Minute 1: 10 dbell front squats (dbell each hand)
Minutes 2 & 3: 50 hop overs, 25 box dips
Minute 4: rest
D. 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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