A. Dynamic Stretches
B. (2 rounds)
25 light dbell front squats
50 Dbell Russian twists
C. (6 rounds for time)
8 Dbell front squats
8 Dbell power cleans
D. (For time)
5-4-3-2-1-2-3-4-5
Devil rows
50-40-30-20-10-20-30-40-50
Double Unders or seal jacks
(Double jump rope repetitions for single Unders)
E. Static stretches
A. Dynamic Stretches B. (3 rounds) 100’ walking lunge 15/15 dbell single leg deadlift C. (For Strength/ Technique) Dbell Front squat 5-5-5 3-3-3 (Dbell each hand) (If no access to heavy weights; doubl
A. Dynamic Stretches B. (For time) 100 sprawls C. (As many rounds as possible in 16 minutes) 10 push ups 8 v-ups 10 push ups 16 dbell hang snatches 10 push ups 8 box dips D. (For time) 100 dbell overh
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