A.
Dynamic Stretches
B.
7 Minute AMRAP (As Many Rounds As Possible)
3 d-bell swings
3 hollow ups
5
5
7
7
(Continue to increase + 2 on both movements until 7 minutes)
C.
For Time
1/2 mile run
50 thrusters (1 d-bell)
Rest 5 Minutes
1/2 mile run
50 d-bell snatches (d-bell in each hand)
D.
Static Stretches
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