A.
Dynamic Stretches
B.
7 Minute AMRAP (As Many Rounds As Possible)
7 d-bell swings
9 reverse sit ups
11 v-ups
C.
For Time
1/2 mile run
150 sit ups
1/2 mile run
D.
"Tabata"
(4 minute Clock: 20 seconds on/ 10 seconds off)
Weighted low plank
E.
Static Stretches
A. Dynamic Stretches B. (3 rounds) 50 step ups 30 second light dbell front squat hold C. (For Strength/ Technique) Dbell Power Clean 3-3-3-3-3 (If no access to heavy weights; double repetitions) D. (F
A. Dynamic Stretches B. (For time) 25 pike push up 20 shuttle runs (50') 20 pike push up 20 shuttle runs (50') 15 pike push up 20 shuttle runs (50') 10 pike push up 20 shuttle runs (50') 5 pike push u
A. Dynamic Stretches B. (3 rounds) 10 light dbell bent over fly 12 dbell RDLs (dbell each hand on both movements C. (15 minute cap) 5 rounds: Max unbroken bent over rows Max unbroken push ups 40 air s