A. Dynamic Stretches
B. (For Strength/ Technique)
Dbell Squat (heavy weight/ dbell each hand)
6-6-6-6-6
C. (For Strength/ Technique)
Dbell Deadlift (heavy weight/ dbell each hand)
6-6-6-6-6
D. (7 minute Clock)
100 Dbell swings (1 Dbell)
Max double Unders, max single Unders, or seal jacks for remainder of time
E. Static stretches
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
A. Dynamic Stretches B. (Every minute for 40 minutes) Minute 1: 100m run Minute 2: 12 dbell bent over rows + 12 bicep curls (dbell each hand) Minute 3: 24 push ups Minute 4: max: air squats Minute 5: