A. Dynamic Stretches
B. (For quality/ strength)
Dbell single leg deadlift
8-8-8 each side
C. (For time)
21-18
Pike push-ups or Dbell push press
Reverse sit ups
15-12
Pike push-ups or Dbell shoulder press
Reverse sit ups
9-6
Pike push-ups or Dbell shoulder press
Reverse sit ups
D. Static stretches
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
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