A. Dynamic Stretches
B. (For time)
100 sprawls
(At the top of each minute complete a 30 second elevated plank hold)
C. (20 minute clock)
Minute 1: 20 devil rows (without push up)
Minute 2: 20 push ups
Minute 3: 15 reverse sit ups
Minute 4: 15 burpees
D. 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