A. Dynamic Stretches
B. (For quality)
21-15-9
Dbell bent over rows
(Increase load each set)
C. (For Strength/ Technique)
Dbell Deadlift
4-4-4-4-4
(Double repetitions if no access to heavy weights)
D. (For time)
100 double Unders or seal jacks
75 box dips
Rest 3 minutes
100 double Unders or seal jacks
75 reverse sit ups
Rest 3 minutes
100 double Unders or seal jacks
75 box dips
(Double jump rope repetitions for single Unders)
E. Static stretches
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
A. Dynamic Stretches B. (As many rounds as possible in 20 minutes) 5 caterpillars 50 hop overs 5 caterpillars 5 shuttle runs (50’) Rest 90 seconds C. (As many rounds as possible in 10 minutes) 10 v-up
A. Dynamic Stretches B. (3 rounds for time) 25 light dbell push press (dbell each hand) 1 minute weighted plank 45/35lb C. (14 minute clock) 12 dbell power cleans 10 dbell power cleans 8 dbell power c