A. Dynamic Stretches
B. (3 rounds)
15 light dbell bent over fly (dbell each hand)
15 dbell goblet squats
15 second L sit or hollow up hold
C. (20:00 clock)
Minute 1: 12 dbell hang power snatches
Minute 2: 15 light dbell thrusters (1 dbell)
Minute 3: 18 push ups
Minute 4: rest
D. (Every minute for 7:00)
5 shuttle runs (50’)
E. Static stretches
A. Dynamic Stretches B. (For time) 400m run 50 dbell swings (1 dbell) 400m run 50 sprawls 50 dbell swings (1 dbell) 75 sprawls 25 burpee...
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