A. Dynamic Stretches
B. (2 rounds)
25 light dbell front squats
50 Dbell Russian twists
C. (6 rounds for time)
8 Dbell front squats
8 Dbell power cleans
D. (For time)
5-4-3-2-1-2-3-4-5
Devil rows
50-40-30-20-10-20-30-40-50
Double Unders or seal jacks
(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