A. Dynamic Stretches
B. (7 minute max)
Double Unders or seal jacks
(Double jump rope repetitions for single Unders)
C. (For time & Max Effort)
(2 rounds)
15 Dbell thrusters (light weight/ dbell each hand)
15 Dbell bent over rows (dbell each hand)
(2 rounds)
10 Dbell thrusters (medium weight/ dbell each hand)
15 Dbell bent over rows (dbell each hand)
(2 rounds)
5 Dbell thrusters (heavy weight/ dbell each hand)
15 Dbell bent over rows (dbell each hand)
(If no access to heavy weights; repetitions stay the same for light & medium reps)
(5 minute rest)
(2 minute max)
Dbell Thrusters (heavy weight)
(Dbell each hand)
D. Static stretches
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