A.
Dynamic Stretches
B.
3 Rounds for Quality
45 second star plank
45 second hollow hold
C.
10 Minute AMRAP (As Many Rounds As Possible)
21 D-bell hang power cleans (d-bell in each hand)
15 burpees
D.
5 Minute AMRAP (As Many Rounds As Possible)
15 D-bell hang power cleans (d-bell in each hand)
9 burpees
E.
"Tabata"
4 Minute Clock
20 seconds on: Bear Plank
10 seconds off
F.
Static Stretches
A. Dynamic Stretches B. (For time) 100 sprawls C. (As many rounds as possible in 16 minutes) 10 push ups 8 v-ups 10 push ups 16 dbell hang snatches 10 push ups 8 box dips D. (For time) 100 dbell overh
A. Dynamic Stretches B. (For time) 300m run (3 rounds) 5 dbell hang power cleans 5 burpee over & back 10 box jumps or 20 step ups 300m run (3 rounds) 5 power cleans 5 burpee over & back 10 box jumps o
A. Dynamic Stretches B. (2 rounds) 25 dbell bent over fly 15 seated floor shoulder press C. (For Strength/ Technique) Dbell push press 5-5-5 3-3-3 (Dbell each hand) (If no access to heavy weights; dou