A. Dynamic Stretches
B. (As many rounds as possible in 20 minutes)
5 dbell hang squat cleans (dbell each hand)
10 burpee over & back
15 pike push ups
Rest each round for the duration it takes to complete each round
-then-
(10:00 clock)
20 dbell hang squat cleans
For remainder: max box step ups
C. Static stretches
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
A. Dynamic Stretches B. (For time) 400m run 50 dbell swings (1 dbell) 400m run 50 sprawls 50 dbell swings (1 dbell) 75 sprawls 25 burpee...
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