A. Dynamic Stretches
B. (For time)
7 hang clean & push press
42 v-ups
7 hang clean & push press
21 burpees
7 hang clean & push press
42 dbell deadlift
7 hang clean & push press
21 burpees
7 hang clean & push press
42 v-ups
7 hang clean & push press
(At the top of every 4 minutes; run 200m)
C. Static stretches
A. Dynamic Stretches B. (For time) (5 rounds) 10 dbell bent over rows 100m run (5 rounds) 20 push ups 100m run (5 rounds) 30 air squats 100m run (With vest 20/14lb) C. Static stretches
A. Dynamic Stretches B. (2 rounds) 1 minute plank 1 minute side plank each side 1 minute dbell front squat hold C. (For Strength/ Technique) Dbell Deadlift 5-5-5 3-3-3 (Dbell each hand) (If no access
A. Dynamic Stretches B. (5 rounds) 10 dbell shoulder press 200 bicycle kicks 30 second max: devil row Rest 1 minute (Work shoulder press weight for strength) C. (15 minute clock) Every 3 minutes: 16 d