A.
Dynamic Stretches
B.
10 Rounds for Time
10 light d-bell thrusters
Rest 45 seconds
C.
5 Rounds
100m or 300ft d-bell suit case carry
Rest 1 minute
D.
For Time
150 light d-bell Russian twists
*each minute complete 10 hollow ups
E.
Static Stretches
A. (For warm up) 2 rounds: 100 flutter kicks 100 mountain climbers 1:00 plank (1st round: low plank; 2nd round: high plank) 2 rounds: 20...
A. (For warm up) 50’ walking lunge 200 seal jacks 50’ running high knees 100 ice skaters with pause 25 split squats each side 50 elevated...
A. (For warm up) 1:00 dbell bent over row hold 30 step ups 45 second max: light dbell bent over fly 30 curtsy lunges 30 second max:...
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