A.
Dynamic Stretches
B.
12 Minute AMRAP (As Many Rounds As Possible)
3 box jumps or step ups
6 push ups
5 box jumps or step ups
8 push ups
7 box jumps or step ups
10 push ups
(Continue to increase +2 on both movements until 10 minutes)
C.
10 Minute AMRAP (As Many Rounds As Possible)
100’ walking lunge
50 air squats
D.
8 Minute AMRAP (As Many Rounds As Possible)
10 burpees
50’ walking lunges
25 air squats
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