A. Dynamic Stretches
B. (3 rounds)
30 second max: hollow ups
25 hollow rocks
200 mountain climbers
C. (For Strength/ Technique)
Dbell Sumo Deadlift
5-5-5
3-3-3
(Dbell each hand)
(If no access to heavy weights; double repetitions)
D. (For time)
9-8-7-6-5-4-3-2-1
Dbell Sumo deadlift high pull
18-16-14-12-10-8-6-4-2
Push ups
E. Static stretches
A. Dynamic Stretches B. (2 minute collective) L-sit or hollow hold (Switch as much as needed) C. (5 rounds for time) 20 dbell hang snatches 30 push ups D. (Every minute for 9 minutes) 8 dbell step ups
A. Dynamic Stretches B. (Every minute for 5 minutes) 5 light dbell squat cleans 50’ walking lunge C. (15 minute clock) Every 3 minutes: 10 dbell hang squat cleans 5 shuttle runs (50’) D. (For Strength
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