A. Dynamic Stretches
B. (10 minute clock)
Even minutes: max sit ups
Odd minutes: rest
C. (As many rounds as possible in 16 minutes)
10 burpee over & back
16 renegade rows
20 dbell hang snatches
D. (5 rounds not for time)
200m run
Rest for duration of each run
E. Static stretches
A. Dynamic Stretches B. (10 rounds for time) 10 light dbell thrusters (1 dbell) 50 hop overs 5 shuttle runs (50’) Rest 45 seconds -then...
A. Dynamic Stretches B. (6:00 clock) Even minutes: 30 seconds: sprawls 30 seconds: mountain climbers Odd minutes: rest C. (Every minute...
A. Dynamic Stretches B. (For quality) 1 minute plank 45 box jumps or 90 step jumps 60 second elevated plank hold C. (For Strength/...
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