A. Dynamic Stretches
B. (For Strength/ Technique)
Dbell Shoulder press
5-5-5
3-3-3
(Dbell each hand)
(If no access to heavy weights; double repetitions)
C. (For time)
(3 rounds)
10 dbell thrusters
10 dbell bent over rows
(3 rounds)
8 dbell thrusters
8 dbell bent over rows
(3 rounds)
6 dbell thrusters
6 dbell bent over rows
(dbell each hand on both movements!
D. Static stretches
A. Dynamic Stretches B. (For time) 3 mile run 150 push ups 100 reverse sit ups (Partition as needed) C. Static stretches
A. Dynamic Stretches B. (For time) 400m run 50 dbell swings (1 dbell) 400m run 50 sprawls 50 dbell swings (1 dbell) 75 sprawls 25 burpee...
A. Dynamic Stretches B. (3 rounds) 1 minute: plank 45 second: elevated plank hold 30 second: hollow up hold C. (9:00 clock) Minute 1: ...
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