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. (2 rounds) 20 heel elevated goblet squat 25/25 box pistol (no weight) 30 second weighted plank C. (For Strength/ Technique) Dbell squat 5-5-5 3-3-3 (Dbell each hand) (If no acc
A. Dynamic Stretches B. (As many rounds as possible in 8 minutes) 100 mountain climbers 25 sit ups C. (8 minute clock) 0:00-2:00: 15 dbell hang power cleans 2:00-4:00: 15 dbell hang power cleans 4:00-
A. Dynamic Stretches B. (5 rounds for time) 10 goblet step up 5 dbell thrusters (dbell each hand) 10 burpee over & back Rest 45 seconds C. (5 rounds for time) 5 pike push ups 5 shuttle runs (50’) 10 b