A. Dynamic Stretches
B. (20 minute clock)
Every minute for 5 minutes:
10 dbell bicep curls
Every minute for 5 minutes:
10 dbell bent over rows
Every minute for 5 minutes:
10 box dips
Every minute for 5 minutes:
5 devil rows
C. (3 rounds)
(As many rounds as possible 3 minutes)
20 hop overs
10 sit ups
*Rest 3 minutes after each AMRAP
(Pick up where you left off)
D. 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