A. Dynamic Stretches
B. (3 rounds)
15 jump squats
15 hollow ups
15 Superman
C. (20 minute clock)
Every 2 minutes:
5 shuttle runs (50’)
7 dbell push press
9 dbell Bent over rows
(If no access to heavy weights; 10 Push Press, 15 bent over rows)
D. (For Strength/ Technique)
Bicep curl
12-10-8 each side
E. Static stretches
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
A. Dynamic Stretches B. (For Strength/ Technique) Dbell front rack split squat 12-10-8 each side C. (20 minute clock) Every 4 minutes: 20 box jumps or step ups Max for remaining: pike push ups or heav