A. Dynamic Stretches
B. (8 minute clock)
Even minutes: 45 second max: double Unders or seal jacks
Odd minutes: 45 second elevated plank hold
C. (Every 30 seconds for 3 minutes)
5 hang power cleans (moderate weight/ dbell each hand)
(If no access to moderate weights; complete 7 repetitions every 30 seconds)
D. (Every 2 minutes for 10 minutes)
10 Dbell deadlifts (dbell each hand)
10 burpee over & back
E. (As many rounds as possible in 7 minutes)
14 sprawls
14 devil rows
Rest 1 minute
F. Static stretches
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