A.
Dynamic Stretches
B.
3 Rounds for Quality
400m run
30 second L-Hang
C.
For Time
50 Alternating D-bell Clean & Jerk (55/75 RX)
D.
10 Minute EMOM (Every Minute on the Minute)
10 Russian Twists
*pick load
E.
Static Stretches
A.
Dynamic Stretches
B.
3 Rounds for Quality
2 minute run
30 second L-Sit
C.
For Time
50 Alternating D-bell Clean & Jerk
D.
10 Minute EMOM (Every Minute on the Minute)
10 Russian Twists
*pick load
E.
Static Stretches
A. Dynamic Stretches B. (2 rounds) 30/30 second single leg plank 25 second elevated plank hold 20 Spider-Man lunges 15/15 front rack split squats C. (27 minute clock) (3 rounds) (3 minute cap) 90 seco
A. Dynamic Stretches B. (2 rounds) 30/30 second single leg wall sit 25 second reverse grip dead hang 20 Spider-Man lunges 15/15 ankle rockers C. (27 minute clock) (3 rounds) (3 minute cap) 300m run 20
A. Dynamic Stretches B. (For time) (5 rounds) 3 dbell clean & push press (dbell each hand) 7 sprawls (5 rounds) 3 dbell clean & push press (dbell each hand) 8 burpee over & back (5 rounds) 3 dbell cle