A. Dynamic Stretches
B. (3 rounds)
25’ walking lunge
30 elevated plank taps
25’ walking lunge
30 second max: tuck ups
C. (For Strength/ Technique)
Dbell front squat
5-5-5
3-3-3
(If no access to heavy weights; double repetitions; dbell each hand)
D. (As many rounds as possible in 9:00)
6 dbell thrusters (dbell each hand)
3 shuttle runs (50’)
Rest 30 seconds
E. Static stretches
A. Dynamic Stretches B. (For time) 5 burpee box jump or step up 15 dbell power cleans 100 hop overs 10 burpee box jump or step up 15...
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
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