A. Dynamic Stretches
B. (2 rounds)
1 minute light bike
20 Spider-Man lunges
1 minute barbell quad smash each side
C. (Complete as many reps as possible)
Every minute for 8 minutes:
30 seconds on: max dbell alternating snatches
30 seconds off: rest
(50/35, 60/40, 70/50, 75/55, 85/60, 95/65, 100/70, 105/75lb)
D. (3 minute collective)
L- hang & Rings L-sit
E. Static stretches
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