A. Dynamic Stretches
B. (For time)
3 rounds:
30 box step ups
10 dbell bent over rows (dbell each hand)
10 sprawls
-Rest 3 minutes-
3 rounds:
30 box step ups
15 pike push ups
-Rest 3 minutes-
3 rounds:
10 dbell bent over rows (dbell each hand)
15 pike push ups
C. Static stretches
A. Dynamic Stretches B. (3 rounds) 60 seal jacks 12 dbell bent over fly 24 hollow rocks C. (As many rounds as possible in 5:00) 3 dbell...
A. Dynamic Stretches B. (8:00 clock) Even minutes: max push ups Odd minutes: rest C. (8:00 clock) 0:00-3:00: 21 hang squat cleans...
A. Dynamic Stretches B. (3 rounds) 30 second single leg plank each leg 1:00 max seal jacks C. (30:00 clock) As many reps as possible in...
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