A. Dynamic Stretches
B. (As many rounds as possible in 20 minutes)
5 dbell hang squat cleans (dbell each hand)
10 burpee over & back
15 pike push ups
Rest each round for the duration it takes to complete each round
-then-
(10:00 clock)
20 dbell hang squat cleans
For remainder: max box step ups
C. Static stretches
A. (For warm up) 30 line hop overs 25 light dbell bent over fly 20 hollow rocks 10 caterpillars 20 hollow ups 250 seal jacks 30 box pistol (no weight) B. (For time) 3 rounds: 20 dbell bent over rows 2
A. (For warm up) 15 air squats (close stance) 1:00 low plank 15 air squats (hip width stance) 1:00 single leg plank (30/30) 15 air squats (shoulder width stance) 1:00 box dip hold -then- 2 rounds: 45
A. (For warm up) 50 seal jacks 50 curtsy lunges 50 mountain climbers 1:00 side plank each side 25 front rack split squat each side 10 shuttle runs (50’) B. (9:00 cap) 15-12-9 Dbell Deadlifts (dbell ea
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