A. Dynamic Stretches
B. (As many rounds as possible in 6 minutes)
9 light dbell squat cleans (1 dbell)
12 light dbell overhead sit ups (1 Dbell)
C. (For Strength/ Technique)
Dbell Front Squat
6-6-6-6-6
(Heavy weights/ dbell each hand)
D. (As many rounds as possible in 9 minutes)
3 Dbell deadlifts (heavy/ dbell each hand)
3 bent over rows (dbell each hand)
3 box dips
6
6
6
9
9
9
(Continue to increase +3 on all movements each round until 9 minutes)
E. Static stretches
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
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