A. Dynamic Stretches
B. (5 rounds for quality)
15 second collective L-sit
30 curtsy lunges
C. (For Strength/ Technique)
Dbell Deadlifts
4-4-4-4-4
(Double repetitions if no access to heavy weights)
D. (As many rounds as possible in 7 minutes)
10 box jump step down or step ups
10 Dbell bent over rows (dbell each hand)
E. (As many rounds as possible in 5 minutes)
8 box jump step down or step ups
8 Dbell bent over rows (dbell each hand)
F. 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