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. (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