A. Dynamic Stretches
B. “9/11 Tribute” at home
(For time)
2001m Run
11 box jumps or step ups
11 dbell thrusters
11 dbell bent over rows
11 power cleans
11 pike push ups
11 dbell swings
11 v-ups
11 dbell deadlifts
11 dbell push press
2001m run
C. Static Stretches
A. Dynamic Stretches B. (3 rounds) 50 step ups 30 second light dbell front squat hold C. (For Strength/ Technique) Dbell Power Clean 3-3-3-3-3 (If no access to heavy weights; double repetitions) D. (F
A. Dynamic Stretches B. (For time) 25 pike push up 20 shuttle runs (50') 20 pike push up 20 shuttle runs (50') 15 pike push up 20 shuttle runs (50') 10 pike push up 20 shuttle runs (50') 5 pike push u
A. Dynamic Stretches B. (3 rounds) 10 light dbell bent over fly 12 dbell RDLs (dbell each hand on both movements C. (15 minute cap) 5 rounds: Max unbroken bent over rows Max unbroken push ups 40 air s