A. Dynamic Stretches
B. (As many rounds as possible in 5 minutes)
6 pike push ups
7 v-ups with negative
C. (For time)
(3 rounds)
10 dbell shoulder press (dbell each hand)
5 shuttle runs (50’)
(3 rounds)
10 dbell shoulder press (dbell each hand)
10 devil rows
(3 rounds)
10 dbell shoulder press (dbell each hand)
15 sprawls
Rest 3 minutes after each 3 rounds
C. (For quality)
75 push ups
D. Static stretches
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