A. Dynamic Stretches
B. (3 rounds)
30 second max: light dbell thrusters (1 dbell)
Rest 1 minute
C. (2 rounds for time)
21 dbell thrusters (dbell each hand)
400m run
D. (3 rounds for time)
15 dbell hang power cleans (dbell each hand)
50 hop overs
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