A. Dynamic Stretches
B. (3 rounds)
10 caterpillars
Rest 30 seconds
20 second elevated plank hold
30 elevated plank taps
C. (9 minute clock)
50 dbell cleans
Max for remainder: dbell hang squat cleans
D. (5 rounds)
10 v-ups + 5 hollow ups + 10 second hollow hold
(Complex must be unbroken; rest as much as needed between sets)
E. Static stretches
A. Dynamic Stretches B. (For warm-up) 100m 10 caterpillars 200m 50 elevated plank shoulder taps 300m 20 single leg glute bridge each side...
A. Dynamic Stretches B. (3 rounds) 15 dbell bicep curls 21 dbell push press (light dbells) (Dbell each hand on both movements) C. (For...
A. Dynamic Stretches B. For time: (4 rounds) 10 dbell hang cleans (dbell each hand) 5 caterpillars -then- 1,000m run 2 minute plank...
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