A. Dynamic Stretches
B. (3 rounds for quality)
15/15 single leg glute bridge
30 Spider-Man lunges
15 air squats
C. (21 minute clock)
Every 3 minutes:
8 Dbell hang squat cleans
D. (As many rounds as possible in 7 minutes)
11 light dbell thrusters
Rest 20 seconds
E. Static stretches
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
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