A. Dynamic Stretches
B. (10 minute clock)
Even minutes: 20 hollow rocks
Odd minutes: Max shuttle runs
(Shuttle runs are marked by 25’)
(If no access to space; run in place for 1 minute)
C. (For strength/ technique)
Dbell Push Press
12-10-8
D. (For time)
30 Devil Lunges
(Must complete Dbell stationary lunge on each side for full completion of repetition)
(If no access to heavy weights; complete 50 devil lunges)
E. Static Stretches
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