A. Dynamic Stretches
B. (8 minute clock)
Even minutes: 6 Dbell single arm overhead squats (left)
Odd minutes: 6 Dbell single arm overhead squats (right)
C. (15 minute clock)
Every 3 minutes:
1 minute max: Dbell hang snatches (1 Dbell)
(Switch hands at the :30 mark)
2 minute rest
Loads each round:
1st: light weight
2nd: light/ moderate weight
3rd: moderate weight
4th: moderate/ heavy weight
5th: heavy weight
D. (For quality/ strength)
Dbell Deadlift
8-8-8
(Double repetitions if no access to heavy weights)
E. Static stretches
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