A.
Dynamic Stretches
B.
"Tabata"
Light d-bell front squat hold
C.
For Strength/Technique
D-bell Squat
6-6-6
2-2-2
D.
25 Rounds for Time
2 devil press
4 box jumps or step ups
E.
Static Stretches
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See AllA. Dynamic Stretches B. (3 rounds) 100’ walking lunge 15/15 dbell single leg deadlift C. (For Strength/ Technique) Dbell Front squat 5-5-5 3-3-3 (Dbell each hand) (If no access to heavy weights; doubl
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A. Dynamic Stretches B. (For time) 100 sprawls C. (As many rounds as possible in 16 minutes) 10 push ups 8 v-ups 10 push ups 16 dbell hang snatches 10 push ups 8 box dips D. (For time) 100 dbell overh
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A. Dynamic Stretches B. (For time) 300m run (3 rounds) 5 dbell hang power cleans 5 burpee over & back 10 box jumps or 20 step ups 300m run (3 rounds) 5 power cleans 5 burpee over & back 10 box jumps o
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