A. Dynamic Stretches
B. (For strength/ Technique)
14-12-10-8 each side
Dbell single arm bent over row
(Pick load for strength)
C. (20 minute clock)
Every 2 minutes:
4 dbell snatches (dbell each hand)
12 jumping lunges
(Pick load for strength)
D. (Every minute for 7 minutes)
7 burpee box jumps or burpee step up
For remainder: Max push ups
E. 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