A.
Dynamic Stretches
B.
5 Rounds for Time
1 minute elevated plank hold
60 double unders, 120 single unders, or 60 seal jacks
20 light d-bell thrusters
(1 d-bell)
C.
6 Minute Collective
D-bell bent over row hold
*fail = 20 push ups
(D-bell in each hand)
D.
Static Stretches
A. Dynamic Stretches B. (As many rounds as possible in 41 minutes) 9 devil rows 29 dbell bent over rows 82 hop overs 9 burpee box jump or burpee step up 29 dbell swings 41 second max: sprawls C. Stati
A. Dynamic Stretches B. (5 sets) 4 dbell front squats with 5 second hold C. (For Strength/ Technique) Dbell Front Squat 6-6-6-6-6 D. (For time) 6-5-4-3-2-1 each side Single arm dbell hang power snatch
A. Dynamic Stretches B. (For time) Buy in: 25 dbell deadlifts (5 rounds) 20 push ups 15 burpees 1 minute run or shuttle runs Cash out: 25 dbell deadlifts C. Static stretches