A. Dynamic Stretches
B. (For Strength/ Quality)
Barbell bent over rows
15-15-15
C. (As many rounds as possible in 21 minutes)
9 handstand push ups
12 chest to bar pull ups
15 wall balls 14/20lb
D. (For time)
100 v-ups
E. 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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