A. Dynamic Stretches
B. (Every minute for 5 minutes)
30/30 second suit case hold
C. (As many rounds as possible in 5 minutes)
5 Dbell bent over row (heavy weight)
(Dbell each hand)
15 box jumps or step ups
D. (As many rounds as possible in 5 minutes)
5 Dbell bent over row (medium/heavy weight)
(Dbell each hand)
15 reverse sit ups
E. (As many rounds as possible in 5 minutes)
5 Dbell bent over row (medium weight)
(Dbell each hand)
10 box jumps or step ups
F. (As many rounds as possible in 5 minutes)
5 Dbell bent over row (light/medium weight)
(Dbell each hand)
10 reverse sit ups
(Rest 3 minutes between “AMRAPs”)
G. Static stretches