A. Dynamic Stretches
B. (5 rounds)
2:00 cap:
9 dbell sumo deadlift high pull
45 second elevated plank hold
(Pick load for strength)
C. (20:00 clock)
Minute 1: 6/6 hang snatches (1 dbell)
Minute 2: 6 shuttle runs (50’)
Minute 3: 9 sprawls
Minute 4: rest
D. (2 rounds)
30 second max: box pistols (alternating)
45 second max: single leg glute bridges each side
60 second max: caterpillars
E. 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...
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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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