A. Dynamic Stretches
B. (36 minute clock)
(0:00-6:00)
30 dbell swings
15 devil rows
(6:00-12:00)
30 dbell hang power snatch
15 sprawls
(12:00-18:00)
30 dbell swings
15 devil rows
(18:00-24:00)
30 dbell hang power snatch
15 sprawls
(24:00-30:00)
30 dbell swings
15 devil rows
(30:00-36:00)
30 dbell hang power snatch
15 sprawls
C. 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