A. Dynamic Stretches
B. (15 minute clock)
In segments of 3 minutes:
Minute 1: 20 second max: calorie assault bike
Minute 2: 20 second max: calorie rower
Minute 3: 10 weighted ring dips or 20 box dips
C. (For time)
100 overhead reverse lunges 105/155lbs
D. Static stretches
A. Dynamic Stretches B. “Partner” (20 rounds for time) Partner 1 starts: 10 unbroken wall balls 20/14lb 30 double unders While Partner 2...
A. Dynamic Stretches B. (6:00 clock) Even minutes: 30 seconds: cal bike (legs only) 30 seconds: cal bike (arms only) Odd minutes : rest...
A. Dynamic Stretches B. (For quality) 1 minute thoracic box stretch 45 box jumps 24/20” 60 second barbell to overhead hold 95/65lb C....
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