A.
Dynamic Stretches
B.
5 Minute EMOM (Every Minute on the Minute)
30 second max: hollow rocks
30 second rest
C.
5 Rounds
3 Minute AMRAP (As Many Rounds As Possible)
6 reverse sit ups
12 d-bell swings
18 hop overs
*rest 3 minutes after each workout
D.
Static Stretches
A. Dynamic Stretches B. (24:00 clock) (8:00 cap) 25 sprawls 1:00 elevated plank hold 15 clean & push press (8:00 cap) 25 sprawls 100...
A. Dynamic Stretches B. (2 rounds) 2:00 max: anchored sit ups 2:00 max: shuttle runs (50’) C. (For time) 25 devil rows 50 bicep curls...
A. Dynamic Stretches B. (5 sets) 3 dbell front squat hold with 5 second hold 7 light dbell squat clean 1:00 rest C. (For Strength/...
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