A. Dynamic Stretches
B. (10 minute clock)
Even minutes: 20 hollow rocks
Odd minutes: Max shuttle runs
(Shuttle runs are marked by 25’)
(If no access to space; run in place for 1 minute)
C. (For strength/ technique)
Dbell Push Press
12-10-8
D. (For time)
30 Devil Lunges
(Must complete Dbell stationary lunge on each side for full completion of repetition)
(If no access to heavy weights; complete 50 devil lunges)
E. Static Stretches
A. Dynamic Stretches B. (For time) (5 rounds) 10 dbell bent over rows 100m run (5 rounds) 20 push ups 100m run (5 rounds) 30 air squats 100m run (With vest 20/14lb) C. Static stretches
A. Dynamic Stretches B. (2 rounds) 1 minute plank 1 minute side plank each side 1 minute dbell front squat hold C. (For Strength/ Technique) Dbell Deadlift 5-5-5 3-3-3 (Dbell each hand) (If no access
A. Dynamic Stretches B. (5 rounds) 10 dbell shoulder press 200 bicycle kicks 30 second max: devil row Rest 1 minute (Work shoulder press weight for strength) C. (15 minute clock) Every 3 minutes: 16 d