A. Dynamic Stretches
B. (10 minute clock)
Even minutes: 100’ suit case carry 70/100lbs
Odd minutes: 20/20 second suit case hold
C. (10 minute clock)
Every 2 minutes:
40 second max: Dbell Sumo Deadlift hi pulls (dbell each hand)
20 push ups
D. (3 rounds for time)
30 second max: Dbell swings (1 Dbell)
25 box dips
E. Static stretches
A. Dynamic Stretches B. (8 minute clock) Even minutes: 40 second side plank (L) Odd minutes: 40 second side plank (R) C. (For Strength/ Technique) Dbell Deadlift 6-6-6-6-6 D. (For time) 2-4-6-8-10 Sin
A. Dynamic Stretches B. (For quality) 50 box step ups 1 minute plank 50 hollow rocks 1 minute plank 50 curtsy lunges C. (15 minute clock) 0:00-5:00: 5 sets: 5/5 dbell hang power snatch 5:00-10:00: 5 s
A. Dynamic Stretches B. (For time) 18 dbell power clean 20 burpee over & back 33 dbell front squats 9 devil rows 20 pike push ups 90 v-ups 20 pike push ups 9 devil rows 33 dbell front squats 20 burpee