A.
Dynamic Stretches
B.
"Rubbish"
22 Minute Clock
Every 2 minutes:
47 sec max: air squats
47 sec max: jump rope
-Then-
For time
47 Dips
47 Hand release push ups
47 V-ups
(Switch each minute until all completed)
C.
Static Stretches
A. Dynamic Stretches B. (7 rounds for time) 10 tall med ball squat cleans 10 wall balls C. (For Strength/ Technique) 8 x (1 squat clean + 1 hang squat clean + 1 split jerk) D. (For time) 21-15-9 Dbell
A. Dynamic Stretches B. (As many rounds as possible in 6 minutes) 6 Bar Muscle Ups 12 Burpees C. (As many rounds as possible in 6 minutes) 12 Ring Dips 12 Burpees D. (As many rounds as possible in 6 m
