A. Dynamic Stretches
B. (3 rounds for quality)
25/25 single leg Glute bridge
45 second hollow hold
C. (For Strength/ Technique)
Dbell Deadlift
10-8-6-4-2
(Dbell each hand)
(Increase load each set)
D. (10 rounds for time)
10 renegade rows
30 hop overs
(Pick load)
E. Static Stretches
A. Dynamic Stretches B. (For time) 75 light dbell thrusters 75 box jump or dbell step ups 75 burpees (Top of Every 5 minutes: 90 second run) (Partition as needed) C. Static stretches
A. Dynamic Stretches B. (2 rounds for quality) 25 single leg glute bridge 1 minute single leg plank C. (For Strength/ Technique) Dbell Deadlift 6-6-6-6-6 D. (As many rounds as possible in 9 minutes) 2
A. Dynamic Stretches B. (For quality) 21-15-9 each side Dbell Front rack split squats C. (15 minute clock) Every 3 minutes: 6 clean and push press (If no access to heavy weights, complete 10 repetitio