A.
Dynamic Stretches
B.
10 Minute EMOM (Every Minute on the Minute)
10 d-bell front rack reverse lunges (d-bell in each hand)
C.
For Strength/Technique
D-bell shoulder press (d-bell in each hand)
8-8-8
4-4-4
D.
12 Minute AMRAP (As Many Rounds As Possible)
3 box jumps or step ups
5 d-bell swings
5
7
7
9
(Continue to increase +2 on both movements each round)
E.
Static Stretches
A. Dynamic Stretches B. (Every minute for 8:00) 6 sumo deadlifts (Pick load for strength) C. (4:00 clock) Max mountain climbers D. (4:00...
A. Dynamic Stretches B. (6 rounds for time) 12 dbell hang snatches 24 elevated plank taps C. (3 rounds for time) 30 push ups 9 dbell...
A. Dynamic Stretches B. (Every minute for 8:00) 10 dbell bicep curls For remainder: elevated plank hold C. (4 rounds for time) 300m run...
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