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. (As many rounds as possible in 41 minutes) 9 devil rows 29 dbell bent over rows 82 hop overs 9 burpee box jump or burpee step up 29 dbell swings 41 second max: sprawls C. Stati
A. Dynamic Stretches B. (5 sets) 4 dbell front squats with 5 second hold C. (For Strength/ Technique) Dbell Front Squat 6-6-6-6-6 D. (For time) 6-5-4-3-2-1 each side Single arm dbell hang power snatch
A. Dynamic Stretches B. (For time) Buy in: 25 dbell deadlifts (5 rounds) 20 push ups 15 burpees 1 minute run or shuttle runs Cash out: 25 dbell deadlifts C. Static stretches