A. Dynamic Stretches
B. (35 minute clock)
(3 rounds)
15 Dbell thrusters
7 burpees
30 second run
(3 rounds)
10 Dbell thrusters
7 burpees
30 second run
(3 rounds)
5 Dbell thrusters
7 burpees
30 second run
For remaining:
Max Dbell Thrusters
C. Static stretches
A. Dynamic Stretches B. (For time) 75 light dbell thrusters 75 box jump or dbell step ups 75 burpees (Top of Every 5 minutes: 90 second run) (Partition as needed) C. Static stretches
A. Dynamic Stretches B. (2 rounds for quality) 25 single leg glute bridge 1 minute single leg plank C. (For Strength/ Technique) Dbell Deadlift 6-6-6-6-6 D. (As many rounds as possible in 9 minutes) 2
A. Dynamic Stretches B. (For quality) 21-15-9 each side Dbell Front rack split squats C. (15 minute clock) Every 3 minutes: 6 clean and push press (If no access to heavy weights, complete 10 repetitio