A. Dynamic Stretches
B. (For time)
100 renegade rows (dbell each hand)
75 light dbell snatches (dbell each hand)
50 Dbell Sumo Deadlift high pulls (dbell each hand)
(Every 2 minutes complete a 45 second run)
C. (3 minute max)
Crossover mountain climbers
D. Static stretches
A. Dynamic Stretches B. (For time) 1/2 mile run 50 devil rows 100 burpees 150 sprawls 300 squats 1/2 mile run C. Static stretches
A. Dynamic Stretches B. (7 rounds for time) 10 light dbell squat cleans 10 light dbell thrusters (1 Dbell on both movements) C. (For Strength/ Technique) 8 sets of (5 Dbell hang squat cleans + 5 Dbell
A. Dynamic Stretches B. (As many rounds as possible in 6 minutes) 6 Dbell bent over rows (dbell each hand) 6 box dips 12 Burpees C. (As many rounds as possible in 6 minutes) 12 box Dips 12 Burpees D.
