A. Dynamic Stretches
B. (5 rounds)
10/10 Dbell front rack split squats
C. (For Strength/ Technique)
Dbell Deadlift
10-10-10-10-10
D. (5 minute clock)
Minute 1: 10 pike push ups
Minute 2: 12 pike push ups
Minute 3: 14 pike push ups
Minute 4: 16 pike push ups
Minute 5: 18 pike push ups
E. 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