A. Dynamic Stretches
B. (2 rounds)
50 box step ups
25 v-ups
C. (For time)
21 ring muscle ups
200m run
21 toes to rings
200m run
15 ring muscle ups
200m run
15 toes to rings
200m run
9 ring muscle ups
200m run
9 toes to rings
200m run
D. Static stretches
A. (For warm up) With a bumper 25/15lb 25 ground to overhead 25 elevated calf raise 25 overhead sit up 25 bent over row 50’ suit case...
A. (For warm up) 50 pike taps 400m jog 30 box step ups 24/20” B. “Summer Shenanigans” (Teams of 4) (For time) 50 synchronized power...
A. (For warm up) 10 assisted close stance air squats 20 legs swings each side 10 assisted close stance air squats 20 lateral leg swings...
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