A. Dynamic Stretches
B. (3 rounds)
8/8 Dbell single arm shoulder press
8/8 Dbell single arm front squat
C. (For Strength/ Technique)
Dbell Front squat
8-8-8-8-8
(Dbell each hand)
D. (For time)
100 renegade rows
300 double Unders or seal jacks
(Partition as needed)
(Double jump rope repetitions for single Unders)
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