A. Dynamic Stretches
B. “Death By”
Shuttle run (50’)
(1-1st minute , 2-2nd minute, 3-3rd minute; continue to increase +1 until failure)
C. (5 rounds for time)
10 Dbell hang power snatch 60/85lb
100’ Dbell overhead carry
150’ Dbell suit case carry
D. (5 minute max)
Dbell Russian twists 60/85lb
E. Static stretches
A. Dynamic Stretches B. “Turn That Frown Upside Down” (Teams of 4) (36:00 clock) 15 rounds each: 3 deadlifts 315/225lb 3 bar muscle ups...
A. Dynamic Stretches B. (Every minute for 5 minutes) 25’ duck walk 10 air squats 5 wall ball push press 20/14lb C. (For Strength/...
A. Dynamic Stretches B. (For Strength/ Hypertrophy) 16-14-12-10-8 each side Dbell single arm bent over row C. “Teams of 3” (20:00 Clock)...
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