A. Dynamic Stretches
B. (5 rounds for time)
20 step ups with Dbells
20 renegade rows
(Dbell each hand on both movements)
C. (For Strength/ Technique)
Dbell Front squat
8-8-8-8-8
(Dbell each hand)
D. (3 rounds for time)
25 burpee over and back
15 Dbell power cleans (Dbell each hand)
E. Static stretches
A. Dynamic Stretches B. (10 rounds for time) 10 light dbell thrusters (1 dbell) 50 hop overs 5 shuttle runs (50’) Rest 45 seconds -then...
A. Dynamic Stretches B. (6:00 clock) Even minutes: 30 seconds: sprawls 30 seconds: mountain climbers Odd minutes: rest C. (Every minute...
A. Dynamic Stretches B. (For quality) 1 minute plank 45 box jumps or 90 step jumps 60 second elevated plank hold C. (For Strength/...
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