A. Dynamic Stretches
B. (2 rounds for time)
250 mountain climbers
25 v-ups
C. (For Strength/ Technique)
Dbell Squat
10-8-6-4-2
(Increase load each set)
(Dbell each hand)
D. (2 rounds for time)
25 pike push ups
25 v-ups
E. 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.
