A. Dynamic Stretches B. 3 Rounds for Quality 30 sec/30 sec High knee weighted static hold 15/15 Spider-Man lunges C. 5 Rounds for Time 10 D-bell front squats 35s/50s 200m run with wall ball/med ball D. 3 Rounds for Time 10 devil lunges 45 second D-bell overhead hold E. Static Stretches
D-bell use only
A. Dynamic Stretches B. 3 Rounds for Quality 30 sec/30 sec High knee weighted static hold 15/15 Spider-Man lunges C. 5 Rounds for Time 10 D-bell front squats 35s/50s 200m run with object D. 3 Rounds for Time 10 devil lunges 45 second D-bell overhead hold E. Static Stretches
Backpack/object
A. Dynamic Stretches B. 3 Rounds for Quality 30 sec/30 sec High knee weighted static hold 15/15 Spider-Man lunges C. 5 Rounds for Time 10 backpack front squats 1 minute run with backpack D. 3 Rounds for Time 10 devil lunges w/backpack on back 45 second backpack overhead hold E. Static Stretches
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