A. Dynamic Stretches
B. (Every minute for 6 minutes)
0:00-3:00: 15 dbell overhead sit ups
3:00-6:00: 45 second weighted plank
C. (For Strength/ Technique)
Dbell Deadlift
3-3-3-3-3
(Double repetitions if no access to heavy weights)
D. (Every minute for 7 minutes)
15 Sprawls
E. 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