A. Dynamic Stretches
B. (For time)
150 Dbell swings (1 Dbell)
(Fail = 2 burpees; increase +2 burpees each round until swings are complete)
C. (5 rounds for quality)
300’ suit case carry
Rest 2 minutes
D. Static stretches
A. Dynamic Stretches B. (3 rounds) 10 behind neck push press (elbows out) 15 front rack split squats each side 20 single leg glute bridge...
A. Dynamic Stretches B. (5 rounds) 10 air squats 10 reverse sit ups C. (As many rounds as possible in 24:00) 8 dbell squats (dbell each...
A. Dynamic Stretches B. (10:00 cap) 20 dbell front squats (dbell each hand) 300m run 40 v-ups 50 elevated plank taps For remainder: max...
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