A. Dynamic Stretches
B. (5 rounds for time)
50 air squats
30 second Dbell overhead hold
-then immediately after-
500 hop overs
C. (5 rounds for max effort)
40 second max: sprawls
20 second max: jumping lunges
D. Static stretches
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/...
A. Dynamic Stretches B. (35:00 clock) For time: 35 dbell bent over rows 50 snatches 35 dbell bent over rows 100 box jumps or step ups 35...
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