A. Dynamic Stretches
B. (As many rounds as possible in 20 minutes)
5 dbell bent over rows
10 push ups
15 air squats
100m run
Rest 30 seconds
*wear a vest 20/14lb
C. (For time)
50 burpee over & back
minute 1: 30 second elevated plank hold
Minute 2: 30 second box dip hold
Minute 3: 30 second hollow hold
(Hold must be completed at the top of each designated minute until completion of burpees)
D. Static stretches
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