A. Dynamic Stretches
B. (12 minute clock)
Every 3 minutes:
1st (2) minutes:
300m run
3rd minute: max jump rope
C. (15 minute clock)
(3 minute cap)
(3 rounds for time)
4 burpees
6 dips
(5 minute cap)
(3 rounds for time)
6 burpees
12 dips
(7 minute cap)
(3 rounds for time)
8 burpees
18 dips
D. Static stretches
A. Dynamic Stretches B. “Partner” (20 rounds for time) Partner 1 starts: 10 unbroken wall balls 20/14lb 30 double unders While Partner 2...
A. Dynamic Stretches B. (6:00 clock) Even minutes: 30 seconds: cal bike (legs only) 30 seconds: cal bike (arms only) Odd minutes : rest...
A. Dynamic Stretches B. (For quality) 1 minute thoracic box stretch 45 box jumps 24/20” 60 second barbell to overhead hold 95/65lb C....
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