A.
Dynamic Stretches
B.
10 Minute EMOM (Every Minute on the Minute)
Even minutes: max light d-bell thrusters (1 light d-bell)
Odd minutes: Rest
C.
For Strength/Technique
D-bell Single Arm Overhead Squat
20-20-20 (10 each side)
D.
For Time
500 Hop overs
(Every 2 minutes: 15 sprawls)
E.
Static Stretches
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
A. Dynamic Stretches B. (For strength/ technique) 16-14-12-10-8 Dbell bent over row C. (6 rounds for time) 5 dbell deadlifts 150 mountain climbers (If no access to heavy weights; double repetitions) D
A. Dynamic Stretches B. (As many rounds as possible in 20 minutes) 5 dbell bent over rows 10 push ups 15 air squats 100m run Rest 30 seconds *wear a vest 20/14lb C. (For time) 50 burpee over & back mi