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. (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