A. Dynamic Stretches
B. (Every minute for 8 minutes)
12 renegade rows
C. (16 minute clock)
(For time)
(3 rounds)
12 Dbell push press (light/ moderate weights)
1 minute run
(3 rounds)
8 Dbell push press (moderate weights)
1 minute run
(3 rounds)
4 Dbell push press (moderate/ heavy weights)
1 minute run
Max Dbell push press (heavy weights)
with time remaining
D. Static stretches
A. Dynamic Stretches B. (For time) (5 rounds) 10 dbell bent over rows 100m run (5 rounds) 20 push ups 100m run (5 rounds) 30 air squats 100m run (With vest 20/14lb) C. Static stretches
A. Dynamic Stretches B. (2 rounds) 1 minute plank 1 minute side plank each side 1 minute dbell front squat hold C. (For Strength/ Technique) Dbell Deadlift 5-5-5 3-3-3 (Dbell each hand) (If no access
A. Dynamic Stretches B. (5 rounds) 10 dbell shoulder press 200 bicycle kicks 30 second max: devil row Rest 1 minute (Work shoulder press weight for strength) C. (15 minute clock) Every 3 minutes: 16 d