A. Dynamic Stretches
B. (For time)
100 Dbell box step up 20/24”
(If box/ step is below 16”, double repetitions)
C. (For mobility)
2 minute pigeon each side
2 minute butterfly (against wall)
D. (10 minute clock)
Every 2 minutes:
20 reverse sit ups
Max push ups for remaining
E. Static stretches
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
A. Dynamic Stretches B. (As many rounds as possible in 20 minutes) 5 dbell bent over rows 10 push ups 15 air squats 100m run Rest 30 seconds *wear a vest 20/14lb C. (For time) 50 burpee over & back mi