A.
Dynamic Stretches
B.
5 Minute EMOM (Every Minute on the Minute)
10 hip internal/external rotation
14 reverse sit ups
C.
For Strength/Technique
D-bell Deadlift (d-bell in each hand)
10-10-10
D.
For Time
21-15-9
D-bell curl & press - Left arm
D-bell curl & press - Right arm
D-bell Bent Over Row
E.
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