A.
Dynamic Stretches
B.
2 Rounds for Time
400m walk with bumper plate (25/45 RX)
25 bumper plate sit ups
C.
For Strength/Technique
Behind neck split jerk
5-5-5-5-5 @ 65%
D.
For Strength/Technique
Overhead split squats
10-10-10-10-10
(5/5)
E.
Static Stretches
D-bell use only
A.
Dynamic Stretches
B.
2 Rounds for Time
400m walk with 1 d-bell
25 d-bell overhead sit ups
C.
For Strength/Technique
D-bell split jerks (elbows out)
10-10-10-10-10
(5/5)
D.
For Strength/Technique
D-bell overhead split squats
10-10-10-10-10
(5/5)
E.
Static Stretches
Bodyweight/object
A.
Dynamic Stretches
B.
2 Rounds for Time
400m walk with backpack
25 backpack overhead sit ups
C.
For Strength/Technique
Backpack behind neck split jerks
10-10-10-10-10
(5/5)
D.
For Strength/Technique
Backpack overhead split squats
10-10-10-10-10
(5/5)
E.
Static Stretches
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