A.
Dynamic Stretches
B.
Every 3 Minutes for 12 Minutes
7 devil press
C.
For Time
50 d-bell swings (1 d-bell)
50 d-bell bent over row (D-bell in each hand)
50 box jumps or step ups
*partition as needed
D.
4 Minute Max
D-bell Russian twists
E.
Static Stretches
A. Dynamic Stretches B. (For time) 21-15-9-9-15-21 Dbell deadlifts Burpee over & back (3) shuttle runs (50’) -rest 6 minutes- 1 mile run C. Static stretches
A. Dynamic Stretches B. (4 rounds) 8 goblet squats 12 dbell bent over fly C. (10 rounds for time) 3 heavy dbell shoulder press (dbell each hand) 6 dbell front squats (dbell each hand) 9 v-ups (No acce
A. Dynamic Stretches B. (10 minute cap) 4 sets: 2 turkish get ups (Pick load for strength) C. (20 minute clock) Minute 1: 80 mountain climbers Minute 2: 16 dbell alternating hang snatches Minute 3: 14