A. Dynamic Stretches
B. (3 rounds)
25 box dips
30 second light dbell squat hold
C. (For Strength/ Technique)
Dbell Squat
3-3-3-3-3
(If no access to heavy weights; double repetitions)
D. (5 rounds)
(As many reps as possible in 1 minute)
10 dbell front rack reverse lunges
Max for remaining: burpees
Rest 1 minute after each AMRAP
E. Static stretches
A. Dynamic Stretches B. (35:00 clock) For time: 15 Dbell Push Press (dbell each hand) 100 hop overs 30 air squats 42 dbell bent over rows...
A. Dynamic Stretches B. (3 rounds) 60 seal jacks 12 dbell bent over fly 24 hollow rocks C. (As many rounds as possible in 5:00) 3 dbell...
A. Dynamic Stretches B. (8:00 clock) Even minutes: max push ups Odd minutes: rest C. (8:00 clock) 0:00-3:00: 21 hang squat cleans...
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