A.
Dynamic Stretches
B.
2 Rounds
30 second run - 1 minute run - 90 second run - 2 minute run
Rest 1 minute between runs
C.
10 Minute Cap
75 light d-bell thrusters
300 double unders or seal jacks
(Double the repetitions for single unders)
5 Minute Cap
25 light d-bell thrusters
200 double unders or seal jacks
(Double the repetitions for single unders)
D.
Static Stretches
A. Dynamic Stretches B. (For time) 3 mile run 150 push ups 100 reverse sit ups (Partition as needed) C. Static stretches
A. Dynamic Stretches B. (For time) 400m run 50 dbell swings (1 dbell) 400m run 50 sprawls 50 dbell swings (1 dbell) 75 sprawls 25 burpee...
A. Dynamic Stretches B. (3 rounds) 1 minute: plank 45 second: elevated plank hold 30 second: hollow up hold C. (9:00 clock) Minute 1: ...
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