A.
Dynamic Stretches
B.
6 Minute AMRAP (As Many Rounds As Possible)
50m run with wall ball
10 wall ball overhead jumping lunges
C.
5 Rounds for Time
6 ground to overhead (110/155 RX)
6 muscle ups
Rest 3 min
5 Rounds for Time
3 ground to overhead
3 muscle ups
D.
Static Stretches
D-bell use only
A.
Dynamic Stretches
B.
6 Minute AMRAP (As Many Rounds As Possible)
50m run with light d-bell
10 light d-bell overhead jumping lunges
(1 d-bell)
C.
5 Rounds for Time
6 d-bell ground to overhead
6 d-bell bent over rows
6 box dips
(D-bell in each hand)
Rest 3 min
5 Rounds for Time
3 d-bell ground to overhead
3 d-bell bent over rows
3 box dips
D.
Static Stretches
Bodyweight/object
A.
Dynamic Stretches
B.
6 Minute AMRAP (As Many Rounds As Possible)
50m run with backpack
10 backpack overhead jumping lunges
C.
5 Rounds for Time
6 backpack ground to overhead
6 backpack bent over rows
6 box dips
Rest 3 min
5 Rounds for Time
3 backpack ground to overhead
3 backpack bent over rows
3 box dips
D.
Static Stretches
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