A. Dynamic Stretches
B. (3 rounds)
20 driver squats
20 knee to lunge
20 Spider-Man lunges
C. (For time)
(3 rounds)
5 dbell front squats
10 box dips
(3 rounds)
4 dbell front squats
8 box dips
(3 rounds)
3 dbell front squats
6 box dips
(3 rounds)
2 dbell front squats
4 box dips
(3 rounds)
1 Dbell front squat
2 box dips
D. (For strength/ Technique)
Dbell Single arm bent over row
14-12-10-8 each side
E. Static stretches
A. Dynamic Stretches B. (2 minute collective) L-sit or hollow hold (Switch as much as needed) C. (5 rounds for time) 20 dbell hang snatches 30 push ups D. (Every minute for 9 minutes) 8 dbell step ups
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