A. Dynamic Stretches
B. (Every minute for 5 minutes)
10 air squats
C. (For Strength/ Technique)
Dbell Squat
3-3-3-3-3
(Double repetitions if no access to heavy weights)
D. (For time)
50 Dbell bent over rows
30 Dbell bent over back fly
10 burpees
10 push ups
10/10 single arm bent over row
E. Static stretches
A. Dynamic Stretches B. (For time) 15 pike push ups 50 dbell bent over rows 100 hop overs 300m run 15 pike push ups 40 dbell bent over rows 100 hop overs 300m run 15 pike push ups 30 dbell bent over r
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