A. Dynamic Stretches
B. (For quality)
2 minute max: box dips
30 Dbell bicep curls
50 hollow ups
50 super-man
C. (For time)
(3 rounds)
9 Dbell push press
9 reverse sit ups with 3 second negative/ come down
(3 rounds)
7 Dbell push press
7 reverse sit ups with 3 second negative/ come down
(3 rounds)
5 Dbell push press
5 reverse sit ups with 3 second negative/ come down
(If no access to heavy weights; the repetitions for push press will be: 12, 10, 8)
D. Static stretches
A. Dynamic Stretches B. (For time) 100 sprawls C. (As many rounds as possible in 16 minutes) 10 push ups 8 v-ups 10 push ups 16 dbell hang snatches 10 push ups 8 box dips D. (For time) 100 dbell overh
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