A. Dynamic Stretches
B. (5 rounds for time)
100 mountain climbers
20 oblique ups
C. (For time)
21-15-9
2 minute run
Dbell bent over rows (dbell each hand)
Box Dips
15-12-9
90 second run
Dbell bent over rows (dbell each hand)
Box Dips
12-9-6
1 minute run
Dbell bent over rows (dbell each hand)
Box Dips
D. Static stretches
A. Dynamic Stretches B. (34:00 clock) (2 rounds) (4:00 clock) 300m run 20 dbell hang snatch (1 dbell) For remainder: max burpees (3...
A. Dynamic Stretches B. (As many rounds as possible in 6:00) 5 shuttle runs (50’) 30 second weighted plank 45/35lb C. (5 rounds) 2:00 on:...
A. Dynamic Stretches B. (3 rounds) 15 heel elevated goblet squats 30 Russian twists (Pick load for strength) C. (For Strength/ Technique)...
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