A. Dynamic Stretches
B. (8 rounds for time)
6 dbell bent over rows
6 sprawls
1 minute run
Rest 1 minute
C. (Every minute for 5 minutes)
10 box dips with 3 second negative
(3 second slow come down)
D. (For strength/ Technique)
Dbell front rack split squats
12-10-8 each side
E. Static stretches
A. Dynamic Stretches B. (For time) 3 mile run 150 push ups 100 reverse sit ups (Partition as needed) C. 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...
A. Dynamic Stretches B. (3 rounds) 1 minute: plank 45 second: elevated plank hold 30 second: hollow up hold C. (9:00 clock) Minute 1: ...
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