A. Dynamic Stretches
B. (As many rounds as possible in 5 minutes)
1 light dbell thruster
1 light dbell overhead sit ups
2 light dbell thruster
2 light dbell overhead sit ups
3 light dbell thruster
3 light dbell overhead sit ups
(Continue to increase +1 on both movements until 5 minutes)
C. (For Strength/ Technique)
Dbell Squat
4-4-4-4-4
(If no access to heavy weights; double repetitions)
D. (Every minute for 10 minutes)
5 dbell thrusters
(Dbell each hand)
(Pick load for strength)
E. Static stretches
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