A.
Dynamic Stretches
B.
10 Minute AMRAP (As Many Rounds As Possible)
30 second run
5 overhead sit ups
30 second run
10 overhead sit ups
30 second run
15 overhead sit ups
(Continue to add +5 overhead sit ups every round until 10 minutes)
C.
Hero: “DT”
5 Rounds for Time
12 d-bell deadlifts
9 d-bell hang power cleans
6 d-bell push press
(D-bell in each hand)
D.
For Quality
150 Goblet curtsy lunges
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