A. Dynamic Stretches
B. (As many rounds as possible in 10 minutes)
12 box jumps or step ups
Max unbroken: pike push ups
(After set breaks; rest 1 minute)
C. (5 minute clock)
300 hop overs
Max for remaining: Dbell bent over rows
D. (As many rounds as possible in 10 minutes)
10 bicep curls
30 second elevated plank hold
45 second low plank
E. Static stretches
A. Dynamic Stretches B. (Every minute for 5 minutes) 5 light dbell squat cleans 50’ walking lunge C. (15 minute clock) Every 3 minutes: 10 dbell hang squat cleans 5 shuttle runs (50’) D. (For Strength
A. Dynamic Stretches B. (For time) Buy in: 75 burpees -then- 27-21-15-9 DBell Deadlifts 1 minute elevated plank hold each set -then- Cash out: 1 mile run C. Static stretches
A. Dynamic Stretches B. (3 rounds) 10/10 dbell single arm press 15 tuck ups 25 sit ups 100’ walking lunge C. (5 rounds for time) 10/10 dbell hang snatch (1 dbell) 100 mountain climbers D. (5 rounds fo