A. Dynamic Stretches
B. (10 minute clock)
Even minutes: 5 Dbell single leg deadlift + Dbell single arm front squats (left arm)
Odd minutes: 5 Dbell single leg deadlift + Dbell single arm front squats (left arm)
C. (For Strength/ Technique)
Front squat
1-1-1-1-1 @ 90%
D. (5 rounds for time)
10/10 Dbell single arm strict Arnold Press
30 sprawls
(Pick load)
E. Static stretches
A. Dynamic Stretches B. “The Force Is Strong With This One” (Teams of 3) (For time) Buy in: 200 burpee over bar (1 person works at a time; switch every minute) -then- 27-21-15-9 each person Deadlifts
A. Dynamic Stretches B. (3 rounds) 10/10 banded standing external rotation 15 cal ski erg 25 ab mat sit ups 100’ walking lunge C. (5 rounds for time) 10 hang power snatch 115/85lb 10/7 cal bike D. (5
A. Dynamic Stretches B. (3 rounds) 10 back squats 45/35lb 15 ring rows C. (For Strength/ Technique) Back squat 3-3-3 1-1-1 (Build by feel; first set starts 75%+) D. “Teams of 3” (As many reps as possi