A. Dynamic Stretches
B. (10 minute clock)
Even minutes: 45 second weighted plank
Odd minutes: rest
C. (For time)
500’ farmer carry or 5 minute collective side plank each side
(Every 2 minutes complete 15 light dbell thrusters)
D. (For time)
50 Dbell deadlifts
(Dbell each hand)
E. Static stretches
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
A. Dynamic Stretches B. (3 rounds for time) 25 light dbell push press (dbell each hand) 1 minute weighted plank 45/35lb C. (14 minute clock) 12 dbell power cleans 10 dbell power cleans 8 dbell power c
A. Dynamic Stretches B. (Every minute for 40 minutes) Minute 1: 100m run Minute 2: 12 dbell bent over rows + 12 bicep curls (dbell each hand) Minute 3: 24 push ups Minute 4: max: air squats Minute 5: