A. Dynamic Stretches
B. (7 minute cap)
400m run
40 dbell cleans (dbell each hand)
400m run
(6 minute cap)
300m run
30 dbell cleans (dbell each hand)
300m run
(5 minute cap)
200m run
20 dbell cleans (dbell each hand)
200m run
(4 minute cap)
100m run
10 dbell cleans (dbell each hand)
100m run
-then immediately-
(9 minute clock)
90 seconds on: Max burpee over & back
90 seconds off: rest
C. Static stretches
A. Dynamic Stretches B. (2 rounds) 30 elevated plank taps 25 hollow ups 20 box pistols C. (30:00 clock) Every 6:00: 300m run 20 jumping...
A. Dynamic Stretches B. (Every minute for 5:00) 30 seconds on: Dbell cleans (dbell each hand) 30 seconds off: rest C. (5 rounds) 3:00...
A. Dynamic Stretches B. (9:00 clock) Every 90 seconds: 6 sumo deadlift high pulls (Pick load for strength; build by feel) C. (5 rounds...
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