A.
Dynamic Stretches
B.
"Rubbish"
22 Minute Clock
Every 2 minutes:
47 sec max: air squats
47 sec max: jump rope or Seal Jacks
-Then-
For Time
47 Box Dips
47 Hand release push ups
47 V-ups
(Switch each minute until all completed)
C.
Static Stretches
A. Dynamic Stretches B. (For time) 1/2 mile run 50 devil rows 100 burpees 150 sprawls 300 squats 1/2 mile run C. Static stretches
A. Dynamic Stretches B. (7 rounds for time) 10 light dbell squat cleans 10 light dbell thrusters (1 Dbell on both movements) C. (For Strength/ Technique) 8 sets of (5 Dbell hang squat cleans + 5 Dbell
A. Dynamic Stretches B. (As many rounds as possible in 6 minutes) 6 Dbell bent over rows (dbell each hand) 6 box dips 12 Burpees C. (As many rounds as possible in 6 minutes) 12 box Dips 12 Burpees D.
