A. Dynamic Stretches
B. (For Strength/ Technique)
Dbell single leg deadlift
14-12-10-8 each side
C. (15 minute clock)
0:00-5:00:
50 dbell bent over rows
Max hop overs for remaining
5:00-10:00:
40 dbell bent over rows
Max hop overs for remaining
10:00-15:00:
30 dbell bent over rows
Max hop overs for remaining
D. (4 minute max)
Elevated plank shoulder taps
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