A. Dynamic Stretches
B. (3 rounds)
25/25 single leg glute bridge
50 ice skaters
100’ walking lunge
C. (21:00 clock)
Minute 1: 5/5 front rack split squats
Minute 2: 9 burpee box jumps or burpee step up
Minute 3: rest
(+1 burpee box jump each round)
D. (5:00 collective)
Box dip hold
E. Static stretches
A. Dynamic Stretches B. (27:00 clock) (As many rounds as possible in 8:00) 21 Dbell Thrusters (dbell each hand) 12 Burpee (any 2) 400m...
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