A.
Dynamic Stretches
B.
5 Minute EMOM (Every Minute on the Minute)
10 Cossack squats
C.
For Strength/Technique
D-bell Sumo Deadlift
10-10-10
6-6-6
(D-bell in each hand)
D.
5 Rounds for Max Effort
30 second max:
-hollow ups
-push ups
-air squats
E.
Static Stretches
A. Dynamic Stretches B. (2 minute collective) L-sit or hollow hold (Switch as much as needed) C. (5 rounds for time) 20 dbell hang snatches 30 push ups D. (Every minute for 9 minutes) 8 dbell step ups
A. Dynamic Stretches B. (Every minute for 5 minutes) 5 light dbell squat cleans 50’ walking lunge C. (15 minute clock) Every 3 minutes: 10 dbell hang squat cleans 5 shuttle runs (50’) D. (For Strength
A. Dynamic Stretches B. (For time) Buy in: 75 burpees -then- 27-21-15-9 DBell Deadlifts 1 minute elevated plank hold each set -then- Cash out: 1 mile run C. Static stretches