A.
Dynamic Stretches
B.
For Time
50 overhead reverse lunges (95/135 RX)
50 front rack reverse lunges
50 back rack reverse lunges
C.
5 Rounds for Time
10 L-Pull ups
20 renegade rows
300m run
D.
For Quality
4 minute collective:
Suit case hold
E.
Static Stretches
A. (For warm up) 100’ running high knees 100’ running butt kicks 10 caterpillars 20 push ups 300m jog -then- 25 hanging kips 25 hanging...
A. (For warm up) 1:00 on each: Low plank Ab mat sit ups Mountain climbers Side plank (L) Side plank (R) Mountain climbers Ab mat sit ups...
A. (For warm up) 2 rounds: 50’ butt kick grab 50’ single leg reach down 50’ walking lunge -then- 50 pike taps 400m jog 30 second dip hold...
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