A. Dynamic Stretches
B. (For time)
24 dbell clean & push press
-then-
(3 rounds)
300m run
20 box jump or step ups
-then-
18 dbell clean & push press
-then-
(3 rounds)
300m run
20 box jump or step ups
-then-
12 dbell clean & push press
C. Static stretches
A. (For warm up) 15 air squats (close stance) 1:00 low plank 15 air squats (hip width stance) 1:00 single leg plank (30/30) 15 air squats (shoulder width stance) 1:00 box dip hold -then- 2 rounds: 45
A. (For warm up) 50 seal jacks 50 curtsy lunges 50 mountain climbers 1:00 side plank each side 25 front rack split squat each side 10 shuttle runs (50’) B. (9:00 cap) 15-12-9 Dbell Deadlifts (dbell ea
A. (For warm up) 3 rounds: 25 second max single arm shoulder press each side 20 second hollow up hold 15 box dips 10 single leg glute bridge 5 box pistols each leg B. (35:00 clock) Every 5:00: 20 dbel
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