A. Dynamic Stretches
B. (Every minute for 8 minutes)
12 renegade rows 55s/75s
C. (16 minute clock)
(For time)
(3 rounds)
12 shoulder to overhead 115/165lb
200m run
(3 rounds)
8 shoulder to overhead 125/185lb
200m run
(3 rounds)
4 shoulder to overhead 145/205
200m run
Max shoulder to overhead 155/225lb
with time remaining
D. Static stretches
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