A. Dynamic Stretches
B. (9 minute clock)
Every 3 minutes:
15 Dbell bent over rows (dbell each hand)
15 box dips
15 Sprawls
C. (As many rounds as possible in 20 minutes)
90 second run
15 Dbell deadlifts (dbell each hand)
20 reverse sit ups
D. Static stretches
A. Dynamic Stretches B. (2 rounds) 30 elevated plank taps 25 hollow ups 20 box pistols C. (30:00 clock) Every 6:00: 300m run 20 jumping...
A. Dynamic Stretches B. (Every minute for 5:00) 30 seconds on: Dbell cleans (dbell each hand) 30 seconds off: rest C. (5 rounds) 3:00...
A. Dynamic Stretches B. (9:00 clock) Every 90 seconds: 6 sumo deadlift high pulls (Pick load for strength; build by feel) C. (5 rounds...
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