A. Dynamic Stretches
B. (For quality/ strength)
Dbell Single Arm Bent Over Row
12-10-8 each side
C. (5 rounds for time)
30 push ups
30 air squats
2 minute run
D. (As many rounds as possible in 7 minutes)
20 Dbell step up (dbell each hand)
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