A. Dynamic Stretches
B. "Toast Malone"
(Teams of 4)
(As many rounds as possible in 24 minutes)
10 synchronized single arm devil press 50/70lb (any 2)
20 wall balls 14/20lb (any 1 person)
300m row (any 1 person, switch every 30 seconds)
(While rounds are being completed, a 400m must be completed by 1 person on the team continuously until 24 minutes. Team must rotate the run in order.)
(Workout is split any way)
-Rest 1 minute-
(8 minute collective)
Handstand hold (any 1 person)
(Split any way)
C. Static stretches
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