A. Dynamic Stretches
B. (3 rounds for quality/ strength)
15/15 Dbell single arm bent over row
45/45 second suit case hold
C. (For time)
14 toes to bar
20 single arm devil press 55/75lb
14 toes to bar
18 single arm devil press
14 toes to bar
16 single arm devil press
14 toes to bar
14 single arm devil press
14 toes to bar
D. (5 minute max)
Dbell Russian twists 55/75lb
E. Static stretches
A. Dynamic Stretches B. “Partner” (20 rounds for time) Partner 1 starts: 10 unbroken wall balls 20/14lb 30 double unders While Partner 2...
A. Dynamic Stretches B. (6:00 clock) Even minutes: 30 seconds: cal bike (legs only) 30 seconds: cal bike (arms only) Odd minutes : rest...
A. Dynamic Stretches B. (For quality) 1 minute thoracic box stretch 45 box jumps 24/20” 60 second barbell to overhead hold 95/65lb C....
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