A.
Dynamic Stretches
B.
For Time
50 d-bell swings
75 tuck ups
150 d-bell Russian twists
300 double unders or 300 seal jacks
(Double jump rope repetitions for single unders)
C.
For Strength/Technique
D-bell Deadlift (d-bell in each hand)
8-8-8-8-8
+
D-bell Shoulder Press (d-bell in each hand)
8-8-8-8-8
(Alternate movements each set)
D.
Static Stretches
A. Dynamic Stretches B. (10 rounds for time) 10 light dbell thrusters (1 dbell) 50 hop overs 5 shuttle runs (50’) Rest 45 seconds -then...
A. Dynamic Stretches B. (6:00 clock) Even minutes: 30 seconds: sprawls 30 seconds: mountain climbers Odd minutes: rest C. (Every minute...
A. Dynamic Stretches B. (For quality) 1 minute plank 45 box jumps or 90 step jumps 60 second elevated plank hold C. (For Strength/...
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