A. Dynamic Stretches
B. (3 rounds)
25’ walking lunge
30 elevated plank taps
25’ walking lunge
30 second max: tuck ups
C. (For Strength/ Technique)
Dbell front squat
5-5-5
3-3-3
(If no access to heavy weights; double repetitions; dbell each hand)
D. (As many rounds as possible in 9:00)
6 dbell thrusters (dbell each hand)
3 shuttle runs (50’)
Rest 30 seconds
E. Static stretches
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