A. Dynamic Stretches
B. (9 minute clock)
Minute 1: 15 heel elevated goblet squats 85/120lb
Minute 2: 30 second side plank (L)
Minute 3: 30 second side plank (R)
C. (For Strength/ Technique)
Dbell Front squat
3-3-3-3-3
(Triple repetitions if no access to heavy weights)
D. (For time)
100 sprawls
75 Dbell Bicep Curls (Dbell each hand)
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