A. Dynamic Stretches
B. (9 minute clock)
Minute 1: 15 heel elevated goblet squats 85/120lb
Minute 2: 30 second side plank (L)
Minute 3: 30 second side plank (R)
C. (For Strength/ Technique)
Dbell Front squat
3-3-3-3-3
(Triple repetitions if no access to heavy weights)
D. (For time)
100 sprawls
75 Dbell Bicep Curls (Dbell each hand)
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