A. Dynamic Stretches B. 5 Minute EMOM (Every Minute on the Minute) 30 second max: hollow rocks 30 second rest C. 5 Rounds 3 Minute AMRAP...

A. Dynamic Stretches B. 3 Rounds For Effort 40 sec max: D-bell Push Press (d-bell in each hand) 1 minute rest C. For Time 25 d-bell bent...

A. Dynamic Stretches B. For Quality 21-15-9 each side Single leg deadlift (Light; medium; heavy) C. For Time 3-6-9-12-15-18 D-bell...

A. Dynamic Stretches B. "Tabata" Light d-bell front squat hold C. For Strength/Technique D-bell Squat 6-6-6 2-2-2 D. 25 Rounds for Time 2...

A. Dynamic Stretches B. 5 Rounds for Time 15 light d-bell thrusters 30/30 second d-bell suit case hold C. 4 Rounds for Time 25 air squats...

A. Dynamic Stretches B. For Time 100 elevated plank step ups C. 15 Minute Clock Every 3 minutes: 30 second run 10 d-bell power cleans...

A. Dynamic Stretches B. For Quality 25/25 single arm d-bell bent over row 25/25 single arm d-bell overhead squat 25/25 single arm d-bell...

A. Dynamic Stretches B. For Quality 21-15-9 Goblet heel elevated squats 30/30 second single arm d-bell overhead hold (Light, medium,...

A. Dynamic Stretches B. 10 Minute EMOM (Every Minute on the Minute) 10 d-bell front rack reverse lunges (d-bell in each hand) C. For...

A. Dynamic Stretches B. 3 Rounds for Time 12 single arm d-bell hang power snatch 1 minute run C. 3 Rounds for Time 10 single arm d-bell...