A. Dynamic Stretches
B. (5 rounds)
30 second side plank (L)
30 second side plank (R)
30 second rest
C. (For time)
3-6-9-12-9-6-3
Dbell Deadlift (dbell each hand/ heavy weights)
Burpee & back
(If no access to heavy weights double repetitions)
D. Static stretches
(2 minutes each stretch)
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