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
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A. (For warm up) (2 rounds) 5 caterpillars 10 light dbell bent over fly 150’ walking lunge (2 rounds) 10 dbell hang power snatch each...
A. Dynamic Stretches B. (For time) 22 dbell hang squat cleans 20 sprawls 18 dbell hang squat cleans 200m run 14 dbell hang squat cleans...
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