A. Dynamic Stretches
B. (3 rounds)
15 dbell single arm bent over row each side
30 sit ups
C. (20 minute clock)
Every 4 minutes:
5 dbell push press (dbell each hand)
15 sprawls
75 hop overs
(Pick load for strength)
D. (3 minute collective)
Elevated plank hold
E. Static stretches
A. Dynamic Stretches B. (For time) 5 burpee box jump or step up 15 dbell power cleans 100 hop overs 10 burpee box jump or step up 15...
A. Dynamic Stretches B. (6:00 clock) Minute 1: 3 shuttle runs (50’) For remainder: max hollow ups Minute 2: 3 shuttle runs (50’) 15 heel...
A. Dynamic Stretches B. (For time) 3 mile run 150 push ups 100 reverse sit ups (Partition as needed) C. Static stretches
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