A. Dynamic Stretches
B. (30 minute clock)
Every 3 minutes:
15 devil rows
15 sprawls
Max: Dbell push press
(Complete as many push press as possible for the remainder of every 3 minutes until you reach 100 push press or 30 minutes)
C. Static stretches
A. Dynamic Stretches B. (2 rounds for max effort) (2:00 clock) Max box dips (2:00 clock) Max mountain climbers (2:00 clock) Max sit ups...
A. Dynamic Stretches B. (For time) 3 rounds: 12/12 dbell snatches 70/50lb 15 v-ups 24 push ups C. (For time) 3 rounds: 9 dbell sumo...
A. Dynamic Stretches B. (For warm-up) 100m 10 caterpillars 200m 50 elevated plank shoulder taps 300m 20 single leg glute bridge each side...
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