A. Dynamic Stretches
B. (10 minute clock)
Even minutes: 10 pike push ups or dbell shoulder press
Odd minutes: 10 reverse sit ups with 3 second negative (come down)
C (5 rounds for time)
20 Dbell bent over rows
1 minute run
D. (3 rounds for quality)
15/15 Dbell single leg deadlift
E. Static stretches
A. Dynamic Stretches B. (For warm-up) 100m 10 caterpillars 200m 50 elevated plank shoulder taps 300m 20 single leg glute bridge each side...
A. Dynamic Stretches B. (3 rounds) 15 dbell bicep curls 21 dbell push press (light dbells) (Dbell each hand on both movements) C. (For...
A. Dynamic Stretches B. For time: (4 rounds) 10 dbell hang cleans (dbell each hand) 5 caterpillars -then- 1,000m run 2 minute plank...
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