A.
Dynamic Stretches
B.
2 Rounds for Quality
50 alternating split jerks or push press (light d-bells)
1 minute split position hold
1 minute split position hold (switch stance)
C.
For Strength/Technique
Split Jerk or Push Press
10-10-10
6-6-6
(D-bell in each hand)
D.
For Time
2 minute run - 90 second run - 1 minute run - 30 second run
(Rest 1 minute after each run)
E.
Static Stretches
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