A. Dynamic Stretches
B. (Every minute for 8 minutes)
12 renegade rows
C. (16 minute clock)
(For time)
(3 rounds)
12 Dbell push press (light/ moderate weights)
1 minute run
(3 rounds)
8 Dbell push press (moderate weights)
1 minute run
(3 rounds)
4 Dbell push press (moderate/ heavy weights)
1 minute run
Max Dbell push press (heavy weights)
with time remaining
D. 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