A.
Dynamic Stretches
B.
5 Minute AMRAP (As Many Rounds As Possible)
10 sprawls
20 barbell hop overs
C.
"Fran"
For Time
21-15-9
Thrusters (65/95 RX)
Pull ups
D.
10 Minute Clock
*every minute
3 reverse grip strict weighted pull ups
E.
Static Stretches
D-bell use only
A.
Dynamic Stretches
B.
5 Minute AMRAP (As Many Rounds As Possible)
10 sprawls
20 barbell hop overs
C.
"Fran"
For Time
21-15-9
D-bell thrusters (35/50 RX)
D-bell bent over rows
D.
10 Minute Clock
*every minute
3 d-bell reverse grip bent over rows (D-bell in each hand)
E.
Static Stretches
Bodyweight/object
A.
Dynamic Stretches
B.
5 Minute AMRAP (As Many Rounds As Possible)
10 sprawls
20 barbell hop overs
C.
"Fran"
For Time
21-15-9
Backpack thrusters
Backpack bent over rows
D.
10 Minute Clock
*every minute
3 reverse grip backpack bent rows
E.
Static Stretches