A. Dynamic Stretches
B. (2 rounds)
25 light dbell front squats
50 Dbell Russian twists
C. (6 rounds for time)
8 Dbell front squats
8 Dbell power cleans
D. (For time)
5-4-3-2-1-2-3-4-5
Devil rows
50-40-30-20-10-20-30-40-50
Double Unders or seal jacks
(Double jump rope repetitions for single Unders)
E. Static stretches
A. Dynamic Stretches B. (2 rounds for max effort) (2:00 clock) Max box dips (2:00 clock) Max mountain climbers (2:00 clock) Max sit ups...
A. Dynamic Stretches B. (For time) 3 rounds: 12/12 dbell snatches 70/50lb 15 v-ups 24 push ups C. (For time) 3 rounds: 9 dbell sumo...
A. Dynamic Stretches B. (For warm-up) 100m 10 caterpillars 200m 50 elevated plank shoulder taps 300m 20 single leg glute bridge each side...
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