A. Dynamic Stretches
B. “Death By”
Shuttle run (50’) or Sprawls
(1-1st minute , 2-2nd minute, 3-3rd minute; continue to increase +1 until failure)
C. (5 rounds for time)
10 Dbell hang power snatch
30 second elevated plank hold
1 minute side plank (30 seconds/ 30 seconds)
(Double snatch repetitions if no access to heavy weights)
D. (5 minute max)
Dbell Russian twists
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