A.
Dynamic Stretches
B.
For Time
50 d-bell swings
75 tuck ups
150 d-bell Russian twists
300 double unders or 300 seal jacks
(Double jump rope repetitions for single unders)
C.
For Strength/Technique
D-bell Deadlift (d-bell in each hand)
8-8-8-8-8
+
D-bell Shoulder Press (d-bell in each hand)
8-8-8-8-8
(Alternate movements each set)
D.
Static Stretches
A. Dynamic Stretches B. (8 minute clock) Even minutes: 40 second side plank (L) Odd minutes: 40 second side plank (R) C. (For Strength/ Technique) Dbell Deadlift 6-6-6-6-6 D. (For time) 2-4-6-8-10 Sin
A. Dynamic Stretches B. (For quality) 50 box step ups 1 minute plank 50 hollow rocks 1 minute plank 50 curtsy lunges C. (15 minute clock) 0:00-5:00: 5 sets: 5/5 dbell hang power snatch 5:00-10:00: 5 s
A. Dynamic Stretches B. (For time) 18 dbell power clean 20 burpee over & back 33 dbell front squats 9 devil rows 20 pike push ups 90 v-ups 20 pike push ups 9 devil rows 33 dbell front squats 20 burpee