A. Dynamic Stretches
B. “Tabata”
(4 minute clock: 20 seconds on/ 10 seconds off) air squat hold
-then immediately -
75 jump squats
C. (For Strength/ Technique)
Dbell Squat
4-4-4-4-4
(Double repetitions if no access to heavy weights)
D. (As many rounds as possible in 9 minutes)
3 ground to overhead
3 Dbell bent over row
6
6
9
9
(Continue to increase +3 on both movements until 9 minutes)
(Dbell each hand on both movements)
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