A. Dynamic Stretches
B. (As many rounds as possible in 6 minutes)
6 Dbell bent over rows (dbell each hand)
6 box dips
12 Burpees
C. (As many rounds as possible in 6 minutes)
12 box Dips
12 Burpees
D. (As many rounds as possible in 6 minutes)
24 Push Ups
12 Burpees
*rest 5 minutes in between AMRAPs*
E. Static Stretches
A. Dynamic Stretches B. (For time) 21-15-9-9-15-21 Dbell deadlifts Burpee over & back (3) shuttle runs (50’) -rest 6 minutes- 1 mile run C. Static stretches
A. Dynamic Stretches B. (4 rounds) 8 goblet squats 12 dbell bent over fly C. (10 rounds for time) 3 heavy dbell shoulder press (dbell each hand) 6 dbell front squats (dbell each hand) 9 v-ups (No acce
A. Dynamic Stretches B. (10 minute cap) 4 sets: 2 turkish get ups (Pick load for strength) C. (20 minute clock) Minute 1: 80 mountain climbers Minute 2: 16 dbell alternating hang snatches Minute 3: 14