A. Dynamic Stretches
B. Dbell Shoulder Press
6-6-6-6-6
(Dbell each hand)
C. (Every minute for 10 minutes)
10 Dbell bent over rows
(Dbell each hand)
(Pick load for Strength)
D. (Every minute for 10 minutes)
10 box jumps or step ups 20/24”
(Anything below 16” complete Dbell step ups)
E. Static stretches
A. Dynamic Stretches B. (Every minute for 5 minutes) 5 light dbell squat cleans 50’ walking lunge C. (15 minute clock) Every 3 minutes: 10 dbell hang squat cleans 5 shuttle runs (50’) D. (For Strength
A. Dynamic Stretches B. (For time) Buy in: 75 burpees -then- 27-21-15-9 DBell Deadlifts 1 minute elevated plank hold each set -then- Cash out: 1 mile run C. Static stretches
A. Dynamic Stretches B. (3 rounds) 10/10 dbell single arm press 15 tuck ups 25 sit ups 100’ walking lunge C. (5 rounds for time) 10/10 dbell hang snatch (1 dbell) 100 mountain climbers D. (5 rounds fo