A. Dynamic Stretches
B. (For quality)
21-15-9
Dbell bent over rows
(Increase load each set)
C. (For Strength/ Technique)
Dbell Deadlift
4-4-4-4-4
(Double repetitions if no access to heavy weights)
D. (For time)
100 double Unders or seal jacks
75 box dips
Rest 3 minutes
100 double Unders or seal jacks
75 reverse sit ups
Rest 3 minutes
100 double Unders or seal jacks
75 box dips
(Double jump rope repetitions for single Unders)
E. Static stretches
A. Dynamic Stretches B. (As many rounds as possible in 41 minutes) 9 devil rows 29 dbell bent over rows 82 hop overs 9 burpee box jump or burpee step up 29 dbell swings 41 second max: sprawls C. Stati
A. Dynamic Stretches B. (5 sets) 4 dbell front squats with 5 second hold C. (For Strength/ Technique) Dbell Front Squat 6-6-6-6-6 D. (For time) 6-5-4-3-2-1 each side Single arm dbell hang power snatch
A. Dynamic Stretches B. (For time) Buy in: 25 dbell deadlifts (5 rounds) 20 push ups 15 burpees 1 minute run or shuttle runs Cash out: 25 dbell deadlifts C. Static stretches