A. Dynamic Stretches
B. (As many rounds as possible in 20 minutes)
5 dbell bent over rows
10 push ups
15 air squats
100m run
Rest 30 seconds
*wear a vest 20/14lb
C. (For time)
50 burpee over & back
minute 1: 30 second elevated plank hold
Minute 2: 30 second box dip hold
Minute 3: 30 second hollow hold
(Hold must be completed at the top of each designated minute until completion of burpees)
D. Static stretches
A. Dynamic Stretches B. (3 rounds) 10/10 dbell single arm press 15 tuck ups 25 sit ups 100’ walking lunge C. (5 rounds for time) 10/10 dbell hang snatch (1 dbell) 100 mountain climbers D. (5 rounds fo
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