A. Dynamic Stretches
B. (Every minute for 8 minutes)
12 renegade rows
C. (16 minute clock)
(For time)
(3 rounds)
12 Dbell push press (light/ moderate weights)
1 minute run
(3 rounds)
8 Dbell push press (moderate weights)
1 minute run
(3 rounds)
4 Dbell push press (moderate/ heavy weights)
1 minute run
Max Dbell push press (heavy weights)
with time remaining
D. Static stretches
A. Dynamic Stretches B. (2 rounds) 15 dbell single arm overhead squat 30 second contralateral plank each side 45 second max: glute...
A. Dynamic Stretches B. (2 rounds) 1 minute max: flutter kicks 45 second max: jump squats 30 Spider-Man lunges C. (For Strength/...
A. Dynamic Stretches B. (2 rounds) 30 elevated plank taps 25 hollow ups 20 box pistols C. (30:00 clock) Every 6:00: 300m run 20 jumping...
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