A.
Dynamic Stretches
B.
3 Rounds For Effort
40 sec max: D-bell Push Press (d-bell in each hand)
1 minute rest
C.
For Time
25 d-bell bent over row (d-bell in each hand)
2 minute run
50 hand release push ups
2 minute run
75 air squats
2 minute run
75 air squats
2 minute run
50 hand release push ups
2 minute run
25 pull ups
D.
Static Stretches
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
A. Dynamic Stretches B. (3 rounds for time) 25 light dbell push press (dbell each hand) 1 minute weighted plank 45/35lb C. (14 minute clock) 12 dbell power cleans 10 dbell power cleans 8 dbell power c