A. Dynamic Stretches
B. (For time)
50 Burpees
50 Dbell swings (1 Dbell)
50 Hand release push ups
50 Knees to elbow (floor)
50 Thrusters (light Dbells)
50 Burpees
Rest 5 minutes
25 Burpees
25 Dbell swings
25 Hand release push ups
25 Knees to elbow (floor)
25 Thrusters (light Dbells)
25 Burpees
C. Static stretches
A. Dynamic Stretches B. (For time) 1/2 mile run 100 Dbell bent over rows 1/2 mile run 200 push ups 1/2 mile run 300 air squats 1/2 mile run C. Static stretches
A. Dynamic Stretches B. (For time) 1/2 mile run 50 burpees 100 reverse lunges 150 bent over rows 100 push ups 50 Dbell thrusters (Dbell each hand) C. Static Stretches
A. Dynamic Stretches B. (For time) 750 mountain climbers *every 30 seconds = 5 v-ups C. (For Strength/ Technique) Dbell Deadlift 8-8-8-8-8 (Dbell each hand) C. (For time) 500 mountain climbers *every
