A. Dynamic Stretches
B. (As many rounds as possible in 14 minutes)
21 bent over rows
90 second run
Rest 1 minute
Rest 6 minutes
(As many rounds as possible in 14 minutes)
15 pike push ups or Dbell shoulder press
90 second run
Rest 1 minute
C. Static stretches
A. Dynamic Stretches B. (24:00 clock) (8:00 cap) 25 sprawls 1:00 elevated plank hold 15 clean & push press (8:00 cap) 25 sprawls 100...
A. Dynamic Stretches B. (2 rounds) 2:00 max: anchored sit ups 2:00 max: shuttle runs (50’) C. (For time) 25 devil rows 50 bicep curls...
A. Dynamic Stretches B. (5 sets) 3 dbell front squat hold with 5 second hold 7 light dbell squat clean 1:00 rest C. (For Strength/...
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