A. Dynamic Stretches
B. (9 minute clock)
(As many rounds as possible in 3 minutes)
5 Dbell bent over rows
20 second Dbell bent over row hold
(As many rounds as possible in 3 minutes)
7 push ups
20 second Hi plank
(As many rounds as possible in 3 minutes)
5 reverse sit ups
20 second Dbell bent over row hold
C. (As many rounds as possible in 20 minutes)
6 Dbell hang to overhead (dbell each hand)
9 burpees
12 devil rows
Rest 90 seconds
D. Static stretches
A. Dynamic Stretches B. (As many rounds as possible in 20 minutes) 5 dbell bent over rows 10 push ups 15 air squats 100m run Rest 30 seconds *wear a vest 20/14lb C. (For time) 50 burpee over & back mi
A. Dynamic Stretches B. (2 rounds) 20 heel elevated goblet squat 25/25 box pistol (no weight) 30 second weighted plank C. (For Strength/ Technique) Dbell squat 5-5-5 3-3-3 (Dbell each hand) (If no acc
A. Dynamic Stretches B. (As many rounds as possible in 8 minutes) 100 mountain climbers 25 sit ups C. (8 minute clock) 0:00-2:00: 15 dbell hang power cleans 2:00-4:00: 15 dbell hang power cleans 4:00-