A.
Dynamic Stretches
B.
3 Rounds
15 goblet squats
30/30 second suit case hold
C.
For Strength/Technique
D-bell Back Squat (d-bell in each hand)
8-8-8-8-8
D.
3 Rounds for Time
15 d-bell push press
15 reverse sit ups
E.
Static Stretches
A. Dynamic Stretches B. (For time) 1/2 mile run 50 devil rows 100 burpees 150 sprawls 300 squats 1/2 mile run C. Static stretches
A. Dynamic Stretches B. (7 rounds for time) 10 light dbell squat cleans 10 light dbell thrusters (1 Dbell on both movements) C. (For Strength/ Technique) 8 sets of (5 Dbell hang squat cleans + 5 Dbell
A. Dynamic Stretches B. (As many rounds as possible in 6 minutes) 6 Dbell bent over rows (dbell each hand) 6 box dips 12 Burpees C. (As many rounds as possible in 6 minutes) 12 box Dips 12 Burpees D.
