A. Dynamic Stretches
B. (5 rounds for time)
10 goblet step up
5 dbell thrusters (dbell each hand)
10 burpee over & back
Rest 45 seconds
C. (5 rounds for time)
5 pike push ups
5 shuttle runs (50’)
10 burpee over & back
Rest 45 seconds
D. (For cool down)
1 mile run
E. Static stretches
A. Dynamic Stretches B. (As many rounds as possible in 20 minutes) 5 caterpillars 50 hop overs 5 caterpillars 5 shuttle runs (50’) Rest 90 seconds C. (As many rounds as possible in 10 minutes) 10 v-up
A. Dynamic Stretches B. (3 rounds for time) 25 light dbell push press (dbell each hand) 1 minute weighted plank 45/35lb C. (14 minute clock) 12 dbell power cleans 10 dbell power cleans 8 dbell power c
A. Dynamic Stretches B. (Every minute for 40 minutes) Minute 1: 100m run Minute 2: 12 dbell bent over rows + 12 bicep curls (dbell each hand) Minute 3: 24 push ups Minute 4: max: air squats Minute 5: