A. Dynamic Stretches
B. (Every minute for 8:00)
6 sumo deadlifts
(Pick load for strength)
C. (4:00 clock)
Max mountain climbers
D. (4:00 clock)
Max sit ups
E. (Every 2:00 for 8:00)
12 high box jumps or 24 step ups
6 shuttle runs (50’)
F. Static stretches
A. Dynamic Stretches B. “12 Days of Christmas” (For time) 1 burpee box jump or burpee step up 2 dbell hang snatches 3 pike push ups 4...
A. Dynamic Stretches B. (2 rounds) 1:00 front squat hold 200 seal jacks C. (For time) 18-15-12-9 Dbell Squat (dbell each hand) Rest 30...
A. Dynamic Stretches B. (31:00 clock) (7:00 clock) 30 Dbell hang snatch 30 burpee over & back For remainder: max v-ups Rest 1:00 (7:00...
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