A. Dynamic Stretches
B. (For quality)
21-15-9 each side
Dbell Front rack split squats
C. (15 minute clock)
Every 3 minutes:
6 clean and push press
(If no access to heavy weights, complete 10 repetitions)
D. (9 minute clock)
Every 3 minutes:
15 dbell push press
25 sprawls
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