A. Dynamic Stretches
B. (For time)
150 kettle bell swings
(Fail = 2 burpees; increase +2 burpees each round until swings are complete)
C. (5 rounds for quality)
100m suit case carry
Rest 2 minutes
D. Static stretches
A. Dynamic Stretches B. (3 rounds) 10 behind neck push press (from rack) 15 split squats each side 20 single leg glute bridge each side...
A. Dynamic Stretches B. (5 rounds) 10 air squats 10 toes to bar C. “Teams of 3” (As many rounds as possible in 24:00) 8 back squats...
A. Dynamic Stretches B. (10:00 cap) 20 front squats 135/95lb 300m run 40 v-ups 50 handstand shoulder taps For remainder: practice jump...
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