A. Dynamic Stretches
B. (For time)
84-60-36
Walking lunges
42-30-18
Sprawls
C. (For Strength/ Technique)
Dbell Deadlift (dbell each hand)
1-1-1-1-1-1-1-1
(No access to heavy weights; complete 8 sets of 5 repetitions)
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.
