A. Dynamic Stretches
B. (Every minute for 8 minutes)
6 heel elevated goblet squats
C. (For Strength/ Technique)
8 sets of (3 Dbell deadlifts + 3 Dbell hang squat cleans + 3 Dbell front squats)
(Dbell each hand on both movements)
D. (For time)
150 push ups
(At the top of each minute complete 10 Dbell swings)
E. Static stretches
A. Dynamic Stretches B. (2 minute collective) L-sit or hollow hold (Switch as much as needed) C. (5 rounds for time) 20 dbell hang snatches 30 push ups D. (Every minute for 9 minutes) 8 dbell step ups
A. Dynamic Stretches B. (Every minute for 5 minutes) 5 light dbell squat cleans 50’ walking lunge C. (15 minute clock) Every 3 minutes: 10 dbell hang squat cleans 5 shuttle runs (50’) D. (For Strength
A. Dynamic Stretches B. (For time) Buy in: 75 burpees -then- 27-21-15-9 DBell Deadlifts 1 minute elevated plank hold each set -then- Cash out: 1 mile run C. Static stretches