A.
Dynamic Stretches
B.
7 Minute AMRAP (As Many Rounds As Possible)
7 d-bell swings
9 reverse sit ups
11 v-ups
C.
For Time
1/2 mile run
150 sit ups
1/2 mile run
D.
"Tabata"
(4 minute Clock: 20 seconds on/ 10 seconds off)
Weighted low plank
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