A.
Dynamic Stretches
B.
For Quality
21-15-9
Goblet heel elevated squats
30/30 second single arm d-bell overhead hold
(Light, medium, heavy)
C.
7 Rounds for Time
7 d-bell deadlifts (d-bell in each hand)
7 burpees
D.
7 Rounds for Time
7 d-bell bent over row (d-bell in each hand)
7 burpees
E.
Static Stretches
A. Dynamic Stretches B. (For Strength/ Technique) Dbell shoulder press 5-5-5 3-3-3 (Dbell each hand) (If no access to heavy weights; double repetitions) C. (20 minute clock) Every 4 minutes: 2 minute
A. Dynamic Stretches B. (For time) (5 rounds) 10 dbell bent over rows 100m run (5 rounds) 20 push ups 100m run (5 rounds) 30 air squats 100m run (With vest 20/14lb) C. Static stretches
A. Dynamic Stretches B. (2 rounds) 1 minute plank 1 minute side plank each side 1 minute dbell front squat hold C. (For Strength/ Technique) Dbell Deadlift 5-5-5 3-3-3 (Dbell each hand) (If no access