A. Dynamic Stretches
B. (Every minute for 5 minutes)
10 floor wipers
20 second hollow hold
C. (For time)
9-8-7
Deadlift (moderate weight)
Burpee over & back
6-5-4
Deadlift (moderate/ heavy weight)
Burpee over & back
3-2-1
Deadlift (heavy weight)
Burpee over & back
(If no access to heavy weights; complete a 3 minute low plank after completion)
D. (3 minute collective)
Box dip hold
E. Static stretches
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
A. Dynamic Stretches B. (3 rounds) 10 jump squats 15 bent over flys C. (For Strength/ Technique) Dbell squat 5-5-5 3-3-3 (Dbell each hand) (If no access to heavy weights; double repetitions) D. (As ma