A.
Dynamic Stretches
B.
10 Minute EMOM (Every Minute on the Minute)
10 box jumps or step ups
C.
For Strength/Technique
D-bell Deadlift
10-10-10
6-6-6
(D-bell in each hand)
D.
"Death By"
D-bell Sumo Deadlift Hi-Pull
1 - 1st minute
2 - 2nd minute
3 - 3rd minute
4 - 4th minute
(Continue to + 1 each minute until failure)
(D-bell in each hand)
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