A.
Dynamic Stretches
B.
10 Minute AMRAP (As Many Rounds As Possible)
3 power clean
3 front squat
3 push press
3 d-bell squat
3 d-bell push press
(d-bell in each hand on all movements)
C.
8 Minute Max
Elevated plank step up
D.
6 Minute Max
Box step up
E.
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
A. Dynamic Stretches B. (As many rounds as possible in 10 minutes) 9 dbell cleans 3 shuttle runs (50’) 9 light dbell thrusters (1 dbell) C. (As many rounds as possible in 10 minutes) 6 dbell cleans 3