A.
Dynamic Stretches
B.
10 Minute EMOM (Every Minute on the Minute)
10 d-bell front rack reverse lunges (d-bell in each hand)
C.
For Strength/Technique
D-bell shoulder press (d-bell in each hand)
8-8-8
4-4-4
D.
12 Minute AMRAP (As Many Rounds As Possible)
3 box jumps or step ups
5 d-bell swings
5
7
7
9
(Continue to increase +2 on both movements each round)
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