A.
Dynamic Stretches
B.
12 Minute AMRAP (As Many Rounds As Possible)
3 box jumps or step ups
6 push ups
5 box jumps or step ups
8 push ups
7 box jumps or step ups
10 push ups
(Continue to increase +2 on both movements until 10 minutes)
C.
10 Minute AMRAP (As Many Rounds As Possible)
100’ walking lunge
50 air squats
D.
8 Minute AMRAP (As Many Rounds As Possible)
10 burpees
50’ walking lunges
25 air squats
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