A.
Dynamic Stretches
B.
5 Minute Clock
30 seconds on; 30 seconds off
D-bell Russian swings (70/100 RX)
C.
5 Rounds for Time
2 shoulder press (110/155 RX)
4 push press
6 alt split jerks
Rest 1 minute
(Must complete each set unbroken or 15 burpees)
D.
3 Rounds
15 deadlifts (195/275 RX)
Rest 1 min
(Deadlifts must complete unbroken or 15 burpees)
E.
Static Stretches
D-bell use only
A.
Dynamic Stretches
B.
5 Minute Clock
30 seconds on; 30 seconds off
D-bell Russian swings
C.
5 Rounds for Time
2 d-bell shoulder press
4 d-bell push press
6 d-bell alt split jerks
Rest 1 minute
(Must complete each set unbroken or 15 burpees)
(D-bell in each hand)
D.
3 Rounds
15 d-bell deadlifts
Rest 1 min
(Deadlifts must be unbroken or 15 burpees)
(D-bell in each hand)
E.
Static Stretches