A.
Dynamic Stretches
B.
3 Rounds
2 Minute AMRAP (As Many Rounds As Possible)
5 burpees
10 hand release push ups
(Rest 2 minutes between AMRAPs)
C.
3 Rounds for Time
1 minute run
15 D-bell deadlifts (medium weight)
(D-bell in each hand)
D.
3 Rounds for Time
2 minute run
10 D-bell deadlifts (heavy weight)
(D-bell in each hand)
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. (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
A. Dynamic Stretches B. (Every minute for 40 minutes) Minute 1: 10 box pistols Minute 2: 8 v-ups Minute 3: 6 devil rows Minute 4: 4 caterpillars Minute 5: Rest C. Static stretches