A. Dynamic Stretches
B. (For quality)
2 minute max: box dips
30 Dbell bicep curls
50 hollow ups
50 super-man
C. (For time)
(3 rounds)
9 Dbell push press
9 reverse sit ups with 3 second negative/ come down
(3 rounds)
7 Dbell push press
7 reverse sit ups with 3 second negative/ come down
(3 rounds)
5 Dbell push press
5 reverse sit ups with 3 second negative/ come down
(If no access to heavy weights; the repetitions for push press will be: 12, 10, 8)
D. Static stretches
A. Dynamic Stretches B. (For time) Buy in: 75 burpees -then- 27-21-15-9 DBell Deadlifts 1 minute elevated plank hold each set -then- Cash out: 1 mile run C. Static stretches
A. Dynamic Stretches B. (3 rounds) 10/10 dbell single arm press 15 tuck ups 25 sit ups 100’ walking lunge C. (5 rounds for time) 10/10 dbell hang snatch (1 dbell) 100 mountain climbers D. (5 rounds fo
A. Dynamic Stretches B. (3 rounds) 10 jump squats 15 bent over flys C. (For Strength/ Technique) Dbell squat 5-5-5 3-3-3 (Dbell each hand) (If no access to heavy weights; double repetitions) D. (As ma