A. Dynamic Stretches
B. (Every minute for 5 minutes)
7 light dbell front squat (dbell each hand)
Max for remaining: light dbell overhead sit ups (1 dbell)
C. (As many rounds as possible in 9 minutes)
5 dbell front squats (heavy weights; dbell each hand)
7 sprawls
Rest 30 seconds
D. (4 minute clock)
Max hop overs
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