A. Dynamic Stretches
B. “Partner”
(As many rounds as possible in 30 minutes)
200m run
2 Dbell single arm devil press 55/75lb
200m run
4 Dbell single arm devil press
200m run
6 Dbell single arm devil press
(Continue to increase +2 on devil press until 30 minutes)
(*at the 15:00 mark increase runs to 400m runs)
(1 person works; 1 person rests)
(Devil presses can be broken up as much as needed; must switch runs every round)
C. Static stretches
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