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 seconds
D. (As many rounds as possible in 25:00)
20 air squats
15 push ups
10 bent over fly
5 shuttle runs (50’)
E. 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. (31:00 clock) (7:00 clock) 30 Dbell hang snatch 30 burpee over & back For remainder: max v-ups Rest 1:00 (7:00...
A. Dynamic Stretches B. (Every minute for 5:00) 3 caterpillars 3 shuttle runs (50’) C. (For time) 21-15-9 Dbell Deadlift Pike push ups D....
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