A. Dynamic Stretches
B. (For Strength/ Technique)
Dbell single leg deadlift
14-12-10-8 each side
C. (15 minute clock)
0:00-5:00:
50 dbell bent over rows
Max hop overs for remaining
5:00-10:00:
40 dbell bent over rows
Max hop overs for remaining
10:00-15:00:
30 dbell bent over rows
Max hop overs for remaining
D. (4 minute max)
Elevated plank shoulder taps
E. Static stretches
A. Dynamic Stretches B. (For time) 21-15-9-9-15-21 Dbell deadlifts Burpee over & back (3) shuttle runs (50’) -rest 6 minutes- 1 mile run C. Static stretches
A. Dynamic Stretches B. (4 rounds) 8 goblet squats 12 dbell bent over fly C. (10 rounds for time) 3 heavy dbell shoulder press (dbell each hand) 6 dbell front squats (dbell each hand) 9 v-ups (No acce
A. Dynamic Stretches B. (10 minute cap) 4 sets: 2 turkish get ups (Pick load for strength) C. (20 minute clock) Minute 1: 80 mountain climbers Minute 2: 16 dbell alternating hang snatches Minute 3: 14