A. Dynamic Stretches
B. “Tabata”
(4 minute clock: 20 seconds on/ 10 seconds off) air squat hold
-then immediately -
75 jump squats
C. (For Strength/ Technique)
Dbell Squat
4-4-4-4-4
(Double repetitions if no access to heavy weights)
D. (As many rounds as possible in 9 minutes)
3 ground to overhead
3 Dbell bent over row
6
6
9
9
(Continue to increase +3 on both movements until 9 minutes)
(Dbell each hand on both movements)
E. Static stretches
A. Dynamic Stretches B. (3 rounds) 100’ walking lunge 15/15 dbell single leg deadlift C. (For Strength/ Technique) Dbell Front squat 5-5-5 3-3-3 (Dbell each hand) (If no access to heavy weights; doubl
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