A. Dynamic Stretches
B. (3 rounds)
30 second dip hold
20 bicep curls
10 heel elevated goblet squats
C. (For Strength/ Technique)
Dbell Front squat (dbell each hand)
5-5-5
3-3-3
(If no access to heavy weights; double repetitions)
D. (As many reps as possible in 9 minutes)
40 single arm devil press
Max for remaining: hollow ups
E. Static stretches
A. Dynamic Stretches B. (For time) (5 rounds) 10 dbell bent over rows 100m run (5 rounds) 20 push ups 100m run (5 rounds) 30 air squats 100m run (With vest 20/14lb) C. Static stretches
A. Dynamic Stretches B. (2 rounds) 1 minute plank 1 minute side plank each side 1 minute dbell front squat hold C. (For Strength/ Technique) Dbell Deadlift 5-5-5 3-3-3 (Dbell each hand) (If no access
A. Dynamic Stretches B. (5 rounds) 10 dbell shoulder press 200 bicycle kicks 30 second max: devil row Rest 1 minute (Work shoulder press weight for strength) C. (15 minute clock) Every 3 minutes: 16 d