A. Dynamic Stretches
B. Dbell Shoulder Press
6-6-6-6-6
(Dbell each hand)
C. (Every minute for 10 minutes)
10 Dbell bent over rows
(Dbell each hand)
(Pick load for Strength)
D. (Every minute for 10 minutes)
10 box jumps or step ups 20/24”
(Anything below 16” complete Dbell step ups)
E. Static stretches
A. Dynamic Stretches B. (For time) 300m run (3 rounds) 5 dbell hang power cleans 5 burpee over & back 10 box jumps or 20 step ups 300m run (3 rounds) 5 power cleans 5 burpee over & back 10 box jumps o
A. Dynamic Stretches B. (2 rounds) 25 dbell bent over fly 15 seated floor shoulder press C. (For Strength/ Technique) Dbell push press 5-5-5 3-3-3 (Dbell each hand) (If no access to heavy weights; dou
A. Dynamic Stretches B. (For strength/ technique) 16-14-12-10-8 Dbell bent over row C. (6 rounds for time) 5 dbell deadlifts 150 mountain climbers (If no access to heavy weights; double repetitions) D