A.
Dynamic Stretches
B.
5 Minute EMOM (Every Minute on the Minute)
10/10 d-bell single arm overhead squats
C.
For Time
2 minute run
15 d-bell snatches (light / d-bell in each hand)
25 d-bell bent over rows (d-bell in each hand)
2 minute run
15 d-bell snatches (medium / d-bell in each hand)
25 d-bell bent over rows (d-bell in each hand)
2 minute run
15 d-bell snatches (heavy / d-bell in each hand)
25 d-bell bent over rows (d-bell in each hand)
2 minute run
D.
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