A.
Dynamic Stretches
B.
For Time
50 d-bell front rack reverse lunges
50 d-bell overhead reverse lunges
50 d-bell front rack reverse lunges
C.
5 Rounds for Time
10 d-bell bent over rows (d-bell in each hand)
20 renegade rows (d-bell in each hand)
90 second run
D.
For Quality
4 minute collective:
Suit case hold
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