A. Dynamic Stretches
B. (3 rounds)
20 driver squats
20 knee to lunge
20 Spider-Man lunges
C. (For time)
(3 rounds)
5 dbell front squats
10 box dips
(3 rounds)
4 dbell front squats
8 box dips
(3 rounds)
3 dbell front squats
6 box dips
(3 rounds)
2 dbell front squats
4 box dips
(3 rounds)
1 Dbell front squat
2 box dips
D. (For strength/ Technique)
Dbell Single arm bent over row
14-12-10-8 each side
E. 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