A. Dynamic Stretches
B. “Congo Line Party”
(Teams of 6)
(For time)
(10 rounds each person)
2 single arm devil press 60/85lb
4 box jump over 20/24”
6 wall balls
(1 person starts the first movement then the next person follows immediately after)
(Team rotates until each person completes 10 rounds)
-then immediately-
4,000m row
Max row
100m run
50’ dbell overhead walking lunges
(1 person each movement; all movements work at the same time)
(Team rotates until 4,000m is completed)
C. Static stretches
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