A.
Dynamic Stretches
B.
2 Rounds for Time
25 d-bell hang cleans (d-bell in each hand)
50 reverse sit ups
C.
For Time
25-20-15
Box jumps or step ups
D-bell swings
-then-
20-15-10
Box jumps or step ups
D-bell swings
D.
3 Minute Max
Tuck ups
E.
Static Stretches
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
A. Dynamic Stretches B. (5 rounds) 10 dbell shoulder press 200 bicycle kicks 30 second max: devil row Rest 1 minute (Work shoulder press weight for strength) C. (15 minute clock) Every 3 minutes: 16 d