A. Dynamic Stretches
B. (As many rounds as possible in 10 minutes)
2 pike push-ups or Dbell push press
2 box jumps or step ups
4
4
6
6
(Continue to increase +2 on both movements until 10 minutes)
C. (As many rounds as possible in 8 minutes)
12 Dbell hang power snatch
12 reverse sit ups
D. (As many rounds as possible in 6 minutes)
10 Dbell hang power snatch
10 box jumps or step ups
E. Static stretches
A. Dynamic Stretches B. (As many rounds as possible in 20 minutes) 5 dbell hang squat cleans (dbell each hand) 10 burpee over & back 15...
A. Dynamic Stretches B. (For warm up) 9-8-7-6-5-4-3-2-1 Light dbell thrusters (1 dbell) Dbell bicep curls (dbell each hand) C. (For...
A. Dynamic Stretches B. (2 rounds for max effort) (2:00 clock) Max box dips (2:00 clock) Max mountain climbers (2:00 clock) Max sit ups...
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