Updated: Jul 8, 2024
A. Dynamic Stretches
B. (As many rounds as possible in 5 minutes)
5 light dbell squat cleans (1 dbell)
3 caterpillars
C. (Every minute for 9 minutes)
5 dbell cleans
5 dbell push press
(1 minute/ round missed = 10 burpee over bar
(Dbell each hand; Pick load for strength)
D. (For strength/ technique)
Dbell Front rack reverse lunges
18-16-14-12-10
(Dbell each hand; pick load for strength)
E. Static stretches
A. Dynamic Stretches B. (6:00 clock) Minute 1: 3 shuttle runs (50’) For remainder: max hollow ups Minute 2: 3 shuttle runs (50’) 15 heel...
A. Dynamic Stretches B. (For time) 3 mile run 150 push ups 100 reverse sit ups (Partition as needed) C. Static stretches
A. Dynamic Stretches B. (For time) 400m run 50 dbell swings (1 dbell) 400m run 50 sprawls 50 dbell swings (1 dbell) 75 sprawls 25 burpee...
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