A.
Dynamic Stretches
B.
For Quality
21-15-9
Goblet heel elevated squats
30/30 second single arm d-bell overhead hold
(Light, medium, heavy)
C.
7 Rounds for Time
7 d-bell deadlifts (d-bell in each hand)
7 burpees
D.
7 Rounds for Time
7 d-bell bent over row (d-bell in each hand)
7 burpees
E.
Static Stretches
A. Dynamic Stretches B. (For time) 15 pike push ups 50 dbell bent over rows 100 hop overs 300m run 15 pike push ups 40 dbell bent over rows 100 hop overs 300m run 15 pike push ups 30 dbell bent over r
A. Dynamic Stretches B. (2 minute collective) L-sit or hollow hold (Switch as much as needed) C. (5 rounds for time) 20 dbell hang snatches 30 push ups D. (Every minute for 9 minutes) 8 dbell step ups
A. Dynamic Stretches B. (Every minute for 5 minutes) 5 light dbell squat cleans 50’ walking lunge C. (15 minute clock) Every 3 minutes: 10 dbell hang squat cleans 5 shuttle runs (50’) D. (For Strength