A. Dynamic Stretches
B. (3 rounds)
15 light dbell bent over fly
15 hollow rocks
50 seal jacks
C. (For time)
21 dbell snatches (arm 1)
21 burpees over & back
21 dbell snatches (arm 2)
21 burpees over & back
15 dbell snatches (arm 1)
15 burpees over & back
15 dbell snatches (arm 2)
15 burpees over & back
9 dbell snatches (arm 1)
9 burpees over & back
9 dbell snatches (arm 2)
9 burpees over & back
D. (2 rounds)
1 minute couch stretch each side
1 minute pigeon each side
(Stretches in program book)
E. Static stretches
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