A. Dynamic Stretches
B. (For quality)
21-15-9
Light Dbell squat clean (1 Dbell)
45 second plank
C. (10 minute clock)
Every 2 minutes:
3 Dbell hang squat clean
(Triple repetitions if no access to heavy weights)
D. (3 rounds for time)
15 Dbell deadlifts
30 box dips
E. Static stretches
A. Dynamic Stretches B. (2 rounds) 30/30 second single leg plank 25 second elevated plank hold 20 Spider-Man lunges 15/15 front rack split squats C. (27 minute clock) (3 rounds) (3 minute cap) 90 seco
A. Dynamic Stretches B. (For time) (5 rounds) 3 dbell clean & push press (dbell each hand) 7 sprawls (5 rounds) 3 dbell clean & push press (dbell each hand) 8 burpee over & back (5 rounds) 3 dbell cle
A. Dynamic Stretches B. (Every minute for 40 minutes) Minute 1: 10 box pistols Minute 2: 8 v-ups Minute 3: 6 devil rows Minute 4: 4 caterpillars Minute 5: Rest C. Static stretches