A. Dynamic Stretches
B. (For strength/ Technique)
Dbell Deadlift + Dbell hang clean + Dbell hang squat clean
5-5-5-5-5
C. (5 rounds for max effort)
2 minute run
Max light dbell thrusters (work till failure)
Rest 2 minutes
D. Static stretches
A. Dynamic Stretches B. (For time) 1/2 mile run 100 Dbell bent over rows 1/2 mile run 200 push ups 1/2 mile run 300 air squats 1/2 mile run C. Static stretches
A. Dynamic Stretches B. (For time) 1/2 mile run 50 burpees 100 reverse lunges 150 bent over rows 100 push ups 50 Dbell thrusters (Dbell each hand) C. Static Stretches
A. Dynamic Stretches B. (For time) 750 mountain climbers *every 30 seconds = 5 v-ups C. (For Strength/ Technique) Dbell Deadlift 8-8-8-8-8 (Dbell each hand) C. (For time) 500 mountain climbers *every
