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 for time)
10/10 dbell hang snatch (1 dbell)
8 sprawls
10 bicep curls (dbell each hand)
E. 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
A. Dynamic Stretches B. (As many rounds as possible in 10 minutes) 9 dbell cleans 3 shuttle runs (50’) 9 light dbell thrusters (1 dbell) C. (As many rounds as possible in 10 minutes) 6 dbell cleans 3