A. Dynamic Stretches
B. (For warm up)
12-10-8
Dbell thruster (dbell each hand)
24-20-16
Push ups
C. (For Strength/ Technique)
Dbell Squat
10-10-6-6-2-2
(Build by feel; first set starts 65%+)
D. (As many rounds as possible in 9:00)
24 sit ups
96 flutter kicks
E. Static stretches
A. Dynamic Stretches B. (Every minute for 6:00) 4 squat clean thrusters (Pick load for strength) C. (10 rounds for time) 1 round “Home...
A. Dynamic Stretches B. (27:00 clock) (As many rounds as possible in 8:00) 21 Dbell Thrusters (dbell each hand) 12 Burpee (any 2) 400m...
A. Dynamic Stretches B. (8:00 clock) Every 2:00: 6 shuttle runs (50’) 12 dbell bicep curls C. (For Strength/ Technique) Dbell Deadlift...
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