A. Dynamic Stretches
B. (For time)
21-15-9
Dbell bent over rows (dbell each hand)
42-30-18
Elevated plank shoulder taps
400m-300m-200m
Run
C. (For time)
9-15-21
V-ups
18-30-42
Elevated plank shoulder taps
200m-300m-400m
Run
D. 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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