A.
Dynamic Stretches
B.
10 Minute EMOM (Every Minute on the Minute)
10 d-bell front rack reverse lunges (d-bell in each hand)
C.
For Strength/Technique
D-bell shoulder press (d-bell in each hand)
8-8-8
4-4-4
D.
12 Minute AMRAP (As Many Rounds As Possible)
3 box jumps or step ups
5 d-bell swings
5
7
7
9
(Continue to increase +2 on both movements each round)
E.
Static Stretches
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
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