A. Dynamic Stretches
B. (10 minute clock)
Even minutes: 5 Dbell single leg deadlift + Dbell single arm front squats (left arm)
Odd minutes: 5 Dbell single leg deadlift + Dbell single arm front squats (left arm)
C. (For Strength/ Technique)
Dbell Front squat (dbell each hand)
2-2-2-2-2
(Double reps if weight is light or medium)
D. (5 rounds for time)
10/10 Dbell single arm strict Arnold Press
30 sprawls
(Pick load)
E. Static stretches
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
A. Dynamic Stretches B. (2 rounds) 25 dbell bent over fly 15 seated floor shoulder press C. (For Strength/ Technique) Dbell push press 5-5-5 3-3-3 (Dbell each hand) (If no access to heavy weights; dou