A.
Dynamic Stretches
B.
2 Rounds for Quality
25 d-bell single leg deadlifts
25 d-bell front rack split squats
C.
For Time
21-15-9
D-bell single arm push press (left)
200m run
D-bell single arm push press (right)
200m run
D.
5 Minute EMOM (Every Minute on the Minute)
10 russian twists
10 russian swings (55/75 RX)
E.
Static Stretches
D-bell use only
A.
Dynamic Stretches
B.
2 Rounds for Quality
25 d-bell single leg deadlifts
25 d-bell front rack split squats
C.
For Time
21-15-9
D-bell single arm push press (left)
45 second run
D-bell single arm push press (right)
45 second run
D.
5 Minute EMOM (Every Minute on the Minute)
10 Russian twists
10 Russian swings
E.
Static Stretches
Bodyweight/object
A.
Dynamic Stretches
B.
2 Rounds for Quality
25 backpack single leg deadlifts
25 backpack front rack split squats
C.
For Time
21-15-9
backpack single arm push press (left)
45 second run
backpack single arm push press (right)
45 second run
D.
5 Minute EMOM (Every Minute on the Minute)
10 backpack Russian twists
10 backpack Russian swings
E.
Static Stretches