A. Dynamic Stretches
B. (Every minute for 5 minutes)
10 floor wipers
20 second hollow hold
C. (For time)
9-8-7
Deadlift (moderate weight)
Burpee over & back
6-5-4
Deadlift (moderate/ heavy weight)
Burpee over & back
3-2-1
Deadlift (heavy weight)
Burpee over & back
(If no access to heavy weights; complete a 3 minute low plank after completion)
D. (3 minute collective)
Box dip hold
E. Static stretches
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
A. Dynamic Stretches B. (2 rounds) 25 dbell bent over fly 15 seated floor shoulder press C. (For Strength/ Technique) Dbell push press 5-5-5 3-3-3 (Dbell each hand) (If no access to heavy weights; dou
A. Dynamic Stretches B. (For strength/ technique) 16-14-12-10-8 Dbell bent over row C. (6 rounds for time) 5 dbell deadlifts 150 mountain climbers (If no access to heavy weights; double repetitions) D