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. (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