A.
Dynamic Stretches
B.
For time
40-30-20-10
Burpees
Hand release push ups
C.
For Time
10-20-30-40
Jump squats w/ med ball
5-10-15-20
D-bell swings (55/75 RX)
D.
Static Stretches
A.
Dynamic Stretches
B.
For time
40-30-20-10
Burpees
Hand release push ups
C.
For Time
10-20-30-40
Jump squats w/ light d-bell
5-10-15-20
D-bell swings (heavy d-bell)
D.
Static Stretches
A. Dynamic Stretches B. Partner For time 100 box jump step downs (Switch every 30 seconds) C. Partner “Circle of Death” 10 rounds each for time 5 d-bell deadlifts (70s/100s RX) (d-bell in each hand) 4
A. Dynamic Stretches B. For Quality 50-25 PVC hang clean 1 min front rack lat static stretch C. For Strength/Technique Squat clean 2-2-2-2-2 @ 90% D. For Time 100 v-ups E. Static Stretches D-bell use
A. Dynamic Stretches B. 10 Minute Clock Even minutes: max handstand shoulder taps Odd minutes: rest C. 20 Minute AMRAP (As Many Rounds As Possible) 5 d-bell power snatch (d-bell in each hand) 5 muscle