A. Dynamic Stretches
B. (3 rounds)
45 second single arm banded external rotation hold each side
30 alternating v-ups
15 kbell single arm bent over row with 2-3 second negative each side
C. (As many rounds as possible in 18:00)
2 dbell snatches 70/50lb
2 chest to bar pull ups
2 burpee over dbell
4 dbell snatches
4 chest to bar pull ups
4 burpee over dbell
6 dbell snatches
6 chest to bar pull ups
6 burpee over dbell
(Continue to increase +2 on all movements until 18:00)
D. “Partner”
(6:00 collective)
Weighted plank 45/35lb
E. Static stretches
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