A. Dynamic Stretches
B. (2 rounds)
1 minute max: Spiderman lunges
50 sit ups
1 minute max: bicycle crunches
C. (For time)
1-2-3-4-5-6-7-8-9-8-7-6-5-4-3-2-1
Box jumps or step ups
Dbell Sumo deadlift high pull
(If step is under 16”; double repetitions)
D. (For Strength/ Technique)
24-20-16-12
Renegade rows
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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