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. (For time) 5 burpee box jump or step up 15 dbell power cleans 100 hop overs 10 burpee box jump or step up 15...
A. Dynamic Stretches B. (6:00 clock) Minute 1: 3 shuttle runs (50’) For remainder: max hollow ups Minute 2: 3 shuttle runs (50’) 15 heel...
A. Dynamic Stretches B. (For time) 3 mile run 150 push ups 100 reverse sit ups (Partition as needed) C. Static stretches
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