A. Dynamic Stretches
B. (For time)
100 sprawls
C. (As many rounds as possible in 16 minutes)
10 push ups
8 v-ups
10 push ups
16 dbell hang snatches
10 push ups
8 box dips
D. (For time)
100 dbell overhead sit ups
E. Static stretches
A. Dynamic Stretches B. (9:00 clock) 0:00-3:00: 25/25 single arm dbell bent over row 3:00-6:00: 25/25 single arm dbell shoulder press...
A. Dynamic Stretches B. (12:00 clock) 0:00-4:00: As many rounds as possible of: 30 v-ups 30 hollow ups 4:00-8:00: As many rounds as...
A. Dynamic Stretches B. (24:00 clock) For time: 30 dbell power cleans 30 pike push ups 25 dbell power cleans 25 dbell shoulder press ...
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