A. Dynamic Stretches
B. (As many rounds as possible in 5 minutes)
5 caterpillars
10 Spider-Man lunges
20 jumping lunges
C. (20 minute clock)
Every 2 minutes:
6 dbell power cleans
D. (As many rounds as possible in 9 minutes)
30 second run
15 jump squats
30 second rest
E. Static stretches
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
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