A. Dynamic Stretches
B. (2 rounds)
20 heel elevated goblet squat
25/25 box pistol (no weight)
30 second weighted plank
C. (For Strength/ Technique)
Dbell squat
5-5-5
3-3-3
(Dbell each hand)
(If no access to heavy weights; double repetitions)
D. (As many rounds as possible in 8 minutes)
100’ walking lunge
15 dbell bicep curls
E. Static stretches
A. Dynamic Stretches B. (3 rounds) 10 jump squats 15 bent over flys C. (For Strength/ Technique) Dbell squat 5-5-5 3-3-3 (Dbell each hand) (If no access to heavy weights; double repetitions) D. (As ma
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