A. Dynamic Stretches
B. (As many rounds as possible in 30 minutes)
5 dbell deadlifts
13 push ups
9 box jumps or step ups
-then immediately-
(2 rounds for time)
50 air squats
5 dbell bent over rows
7 burpees
2 minute plank
50 push ups
C. Static stretches
A. (For warm up) 25 caterpillars 100 mountain climbers 25 floor shoulder press 100’ mountain climbers 25’ burpee broad jump B. (12:00...
A. (For warm up) 25 dbell snatches (dbell each hand) 25 jump squats 25 overhead sit up 25 dbell bent over row each arm 1:00 side plank...
A. (For warm up) 50 elevated plank taps 400m jog 30 box step ups 24/20” B. (For time) 50 dbell power cleans 50 v-ups 50 box jump or jump...
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