A. Dynamic Stretches
B. (For quality)
14-12-10-8
Hollow rocks
Hollow ups
Superman
C. (For time)
40-30-20-10
Elevated plank shoulder taps
Burpee over target
Walking lunges
D. (3 minute collective)
Elevated plank hold
E. Static stretches
A. Dynamic Stretches B. (24:00 clock) (8:00 cap) 25 sprawls 1:00 elevated plank hold 15 clean & push press (8:00 cap) 25 sprawls 100...
A. Dynamic Stretches B. (2 rounds) 2:00 max: anchored sit ups 2:00 max: shuttle runs (50’) C. (For time) 25 devil rows 50 bicep curls...
A. Dynamic Stretches B. (5 sets) 3 dbell front squat hold with 5 second hold 7 light dbell squat clean 1:00 rest C. (For Strength/...
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