A. Dynamic Stretches
B. (For time)
Buy in:
28 pike push-ups or dbell shoulder press
-then immediately-
(11 rounds)
2 dbell cleans (dbell each hand/ heavy)
11 burpee over & back
(Double dbell clean receptions if no access to heavy weights)
Cash out:
28 pike push-ups or dbell shoulder press
(At the 2:00 mark, 11:00 mark, & 28:00 mark; complete: 28 dbell bent over rows)
C. Static stretches
A. Dynamic Stretches B. (For time) 400m run 50 dbell swings (1 dbell) 400m run 50 sprawls 50 dbell swings (1 dbell) 75 sprawls 25 burpee...
A. Dynamic Stretches B. (3 rounds) 1 minute: plank 45 second: elevated plank hold 30 second: hollow up hold C. (9:00 clock) Minute 1: ...
A. Dynamic Stretches B. (For warm up) 20 dbell overhead squats 100 hop overs 16 dbell overhead squats 80 hop overs 10 dbell overhead...
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