A. Dynamic Stretches
B. (5 rounds)
30 second side plank (L)
30 second side plank (R)
30 second rest
C. (For time)
3-6-9-12-9-6-3
Dbell Deadlift (dbell each hand/ heavy weights)
Burpee & back
(If no access to heavy weights double repetitions)
D. Static stretches
(2 minutes each stretch)
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