A.
Dynamic Stretches
B.
3 Rounds for Quality
50 ice skaters with pause
1 minute elevated plank hold
C.
5 Rounds for Time
100’ walking lunges
10 burpee over 3’ / 4’
D.
For Time
25 burpee to target
50 knees to elbows on floor
E.
Static Stretches
A. Dynamic Stretches B. (For Strength/ Technique) 8 sets of (4 Dbell cleans + 4 Dbell hang squat cleans) C. (For time) 75 Devil Rows 75 Dbell shoulder to overheads (Partition as needed) D. Static stre
A. Dynamic Stretches B. (For time & quality) 50 Dbell overhead sit ups 50 Driver squats 50 Dbell overhead sit ups C. (For Strength/ Technique) Dbell Squat 8-8-8-8-8 (Dbell each hand) D. (For time) 1 m
A. Dynamic Stretches B. (10 rounds for time) 15 light dbell thrusters (1 dbell) 10 burpee over & back 5 Dbell power cleans (dbell each hand/ heavy) C. Static stretches
