A.
Dynamic Stretches
B.
10 Minute Clock
Even minutes: max handstand shoulder taps
Odd minutes: rest
C.
20 Minute AMRAP (As Many Rounds As Possible)
5 d-bell power snatch (d-bell in each hand)
5 muscle ups or 5 pull ups + 5 dips
100 m run
(1 person works: 1 person rests) (Switch each round)
D.
Static Stretches
D-bell use only
A.
Dynamic Stretches
B.
10 Minute Clock
Even minutes: max elevated plank shoulder taps
Odd minutes: rest
C.
20 Minute AMRAP (As Many Rounds As Possible)
5 d-bell power snatch (d-bell in each hand)
5 d-bell bent over row
5 box dips
30 sec run
Rest 1 minute
D.
Static Stretches
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