A. Dynamic Stretches
B. (2 rounds)
45 second dbell over head reverse lunge
300m run
15 hollow ups with pause
C. (For time)
12/12 dbell hang snatches
12 sprawls
6 shuttle runs (50’)
10/10 dbell hang snatches
10 sprawls
5 shuttle runs (50’)
8/8 dbell hang snatches
8 sprawls
4 shuttle runs (50’)
6/6 dbell hang snatches
6 sprawls
3 shuttle runs (50’)
D. (For strength/ technique)
Dbell single arm bent over row
16-14-12-10-8 each side
E. Static stretches
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