A. Dynamic Stretches
B. (3 rounds)
15 floor wipers
15 Superman
15 hollow ups
15 box dips
C. (For Strength/ Technique)
Dbell Deadlift
5-5-5
3-3-3
(Dbell each hand)
(If no access to heavy weights; double repetitions)
D. (9 minute clock)
Every 3 minutes:
15 shuttle runs (50’)
Max for remainder: push ups
E. Static stretches
A. Dynamic Stretches B. (For time) 21-15-9-9-15-21 Dbell deadlifts Burpee over & back (3) shuttle runs (50’) -rest 6 minutes- 1 mile run C. Static stretches
A. Dynamic Stretches B. (4 rounds) 8 goblet squats 12 dbell bent over fly C. (10 rounds for time) 3 heavy dbell shoulder press (dbell each hand) 6 dbell front squats (dbell each hand) 9 v-ups (No acce
A. Dynamic Stretches B. (10 minute cap) 4 sets: 2 turkish get ups (Pick load for strength) C. (20 minute clock) Minute 1: 80 mountain climbers Minute 2: 16 dbell alternating hang snatches Minute 3: 14