A. Dynamic Stretches
B. (For quality/ strength)
12-10-8 each side
Dbell single leg deadlift
C. (21 minute clock)
Minute 1: 2 Pike push up
Minute 2: 60 double unders or Seal jacks
Minute 3: 12 Sprawls
(Increase +2 on SHSPU each round)
(Double jump rope repetitions for single unders)
D. (For quality/ strength)
12-10-8 each side
Dbell single arm bicep curl
E. Static Stretches
A. Dynamic Stretches B. (For time) 150 v-ups On a continuous 3 minute running clocks until completion: First 3 minutes: 15 dbell Hang power cleans 15 burpee over & back Next 3 minutes: 15 devil rows 2
A. Dynamic Stretches B. (10 minute clock) Even minutes: max sit ups Odd minutes: rest C. (For quality) 1 mile run Rest 5 minutes 1 mile run (With vest 20/14lb) D. Static stretches
A. Dynamic Stretches B. (2 rounds) 15/15 box pistols 1 minute side plank each side 15 jump squats C. (For Strength/ Technique) Dbell front squat 5-5-5 3-3-3 (Dbell each hand) (If no access to heavy we