A. Dynamic Stretches
B. (9 minute clock)
(As many rounds as possible in 3 minutes)
5 Dbell bent over rows
20 second Dbell bent over row hold
(As many rounds as possible in 3 minutes)
7 push ups
20 second Hi plank
(As many rounds as possible in 3 minutes)
5 reverse sit ups
20 second Dbell bent over row hold
C. (As many rounds as possible in 20 minutes)
6 Dbell hang to overhead (dbell each hand)
9 burpees
12 devil rows
Rest 90 seconds
D. Static stretches
A. Dynamic Stretches B. (3 rounds) 10/10 dbell single arm press 15 tuck ups 25 sit ups 100’ walking lunge C. (5 rounds for time) 10/10 dbell hang snatch (1 dbell) 100 mountain climbers D. (5 rounds fo
A. Dynamic Stretches B. (3 rounds) 10 jump squats 15 bent over flys C. (For Strength/ Technique) Dbell squat 5-5-5 3-3-3 (Dbell each hand) (If no access to heavy weights; double repetitions) D. (As ma
A. Dynamic Stretches B. (As many rounds as possible in 20 minutes) 5 caterpillars 50 hop overs 5 caterpillars 5 shuttle runs (50’) Rest 90 seconds C. (As many rounds as possible in 10 minutes) 10 v-up