A. Dynamic Stretches
B. (10 minute clock)
Every 2 minutes:
20 Spider-Man lunges
10/10 Dbell single arm shoulder press
(Pick load for quality)
C. (For Strength/ Technique)
Dbell Squat
12-10-8
D. (5 rounds for time)
9/9 Dbell single arm hang power cleans
60 double Unders or seal jacks
(Double jump rope repetitions for single Unders)
E. Static stretches
A. Dynamic Stretches B. (3 rounds) 100’ walking lunge 15/15 dbell single leg deadlift C. (For Strength/ Technique) Dbell Front squat 5-5-5 3-3-3 (Dbell each hand) (If no access to heavy weights; doubl
A. Dynamic Stretches B. (For time) 100 sprawls C. (As many rounds as possible in 16 minutes) 10 push ups 8 v-ups 10 push ups 16 dbell hang snatches 10 push ups 8 box dips D. (For time) 100 dbell overh
A. Dynamic Stretches B. (For time) 300m run (3 rounds) 5 dbell hang power cleans 5 burpee over & back 10 box jumps or 20 step ups 300m run (3 rounds) 5 power cleans 5 burpee over & back 10 box jumps o