A. Dynamic Stretches
B. (For Strength/ Technique)
Dbell Shoulder Press
4-4-4-4-4
(Double repetitions if no access to heavy weights)
C. (For time)
4 minute run
7 rounds of “Home Cindy”
2 minute run
5 rounds of “Home Cindy”
1 minute run
3 rounds of “Home Cindy”
1 round Home Cindy:
5 dbell bent over rows (dbell each hand)
10 push ups
15 air squats
D. (For time)
300 Dbell Russian twists
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