A. Dynamic Stretches
B. (2 rounds for quality)
50 Spider-Man lunges
25 bent over back fly
C. (For Strength/ Technique)
Dbell Squat (dbell each hand)
3-3-3-3-3
(Triple repetitions if no access to heavy weights)
D. (5 rounds for time)
1 minute run
10 Dbell shoulder to overhead (Dbell each hand)
(Must complete shoulder to overhead sets unbroken or 20 burpees)
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