A.
Dynamic Stretches
B.
For Quality
500’ Light d-bell bunny hop
C.
16 Minute AMRAP (As Many Rounds As Possible)
25 light d-bell thrusters
25 box jumps or step ups
25 hand release push ups
D.
Static Stretches
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See AllA. Dynamic Stretches B. (For Strength/ Technique) Dbell shoulder press 5-5-5 3-3-3 (Dbell each hand) (If no access to heavy weights; double repetitions) C. (20 minute clock) Every 4 minutes: 2 minute
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A. Dynamic Stretches B. (For time) (5 rounds) 10 dbell bent over rows 100m run (5 rounds) 20 push ups 100m run (5 rounds) 30 air squats 100m run (With vest 20/14lb) C. Static stretches
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