A. Dynamic Stretches
B. (Every minute for 5 minutes)
30/30 second suit case hold
C. (For Strength/ Technique)
Single Arm Dbell Overhead Squat
2-2-2-2-2 each side
D. (As many rounds as possible in 10 minutes)
15 Dbell snatches (dbell each hand)
60 double Unders or seal jacks
(Double the repetitions for single Unders)
E. Static stretches
A. Dynamic Stretches B. (Every minute for 5 minutes) 5 light dbell squat cleans 50’ walking lunge C. (15 minute clock) Every 3 minutes: 10 dbell hang squat cleans 5 shuttle runs (50’) D. (For Strength
A. Dynamic Stretches B. (For time) Buy in: 75 burpees -then- 27-21-15-9 DBell Deadlifts 1 minute elevated plank hold each set -then- Cash out: 1 mile run C. Static stretches
A. Dynamic Stretches B. (3 rounds) 10/10 dbell single arm press 15 tuck ups 25 sit ups 100’ walking lunge C. (5 rounds for time) 10/10 dbell hang snatch (1 dbell) 100 mountain climbers D. (5 rounds fo