A. Dynamic Stretches
B. (For time)
(5 rounds)
10 sprawls
60 double Unders or seal jacks
(double jump rope repetitions for single unders)
(3 rounds)
15 sprawls
35 push ups
(1 round)
50 sprawls
2 minute elevated plank hold
C. Static stretches
A. Dynamic Stretches B. (9:00 clock) 0:00-3:00: 25/25 single arm dbell bent over row 3:00-6:00: 25/25 single arm dbell shoulder press...
A. Dynamic Stretches B. (12:00 clock) 0:00-4:00: As many rounds as possible of: 30 v-ups 30 hollow ups 4:00-8:00: As many rounds as...
A. Dynamic Stretches B. (24:00 clock) For time: 30 dbell power cleans 30 pike push ups 25 dbell power cleans 25 dbell shoulder press ...
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