A. Dynamic Stretches
B. (For time)
24 dbell clean & push press
-then-
(3 rounds)
300m run
20 box jump or step ups
-then-
18 dbell clean & push press
-then-
(3 rounds)
300m run
20 box jump or step ups
-then-
12 dbell clean & push press
C. Static stretches
A. (For warm up) 50 elevated plank taps 400m jog 30 box step ups 24/20” B. “Summer Shenanigans” (Teams of 4) (For time) 50 dbell power...
A. (For warm up) 4 rounds: 10 air squats 20 curtsy lunges 30 second contralateral plank B. (For strength/ Technique) Dbell Squat...
A. (For warm up) 3 rounds: 5 caterpillars 50’ walking lunge 3 rounds: 7 pike push ups 50 hop overs B. (For time) 3 rounds: 9 burpee over...
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