A. Dynamic Stretches
B. (As many rounds as possible in 4 minutes)
10 v-ups
20 second hollow hold
C. (For time)
(3 rounds)
15 dbell bent over rows
90 second run
-Rest 3 minutes-
(3 rounds)
12 dbell bent over rows
12 sprawls
90 second run
-Rest 3 minutes-
(3 rounds)
9 devil rows
90 second run
D. (For quality)
100 elevated plank shoulder taps
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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