Menu
GENERAL WARM UP 5-15minutes
Plate Plyo Warm Up 1xs :20 On :10 Off:
–Skier
–Toe Tap
–Two Foot Jump
–Single-Leg Jump Right
–Single-Leg Jump Left
–Lateral Two Foot Jump
–In-n-Out
2 Round:
–10 No Push Burpees
–20 Plank Ups
–10 Russian Swing
–5ea Single Arm KB Swing
SPECIFIC WARM UP 15-25minutes
Dumbbell General Warm-Up 1x:
–8 Dumbbell Deadlifts
–6 Dual Dumbbell Swings
–4 Dumbbell Push Press
–6 Double DB Ground to Overhead (on coach’s call)
Dumbbell Burpee Specific Warm-Up 1x:
–3 Dumbbell Burpee jumping feet between DB’s (go on coach’s call)
–3 Dumbbell Burpee jumping feet outside the DB’s (go on coach’s call)
21-15-9 For Time:
Double DB Ground to Overhead (40’s/25’s)
Dumbbell Burpee
-Complete 100 Double Unders after each Round
Goal: Sub 16 min
21-15-9 For Time Scaled Version:
DB Hang Power Clean and Jerk (30’s/20’s)
Dumbbell Burpee
-Complete 100 Single Unders after each Round
Goal: Sub 16 min
21-15-9 For Time Minimal Gear Version:
Double DB Ground to Overhead (40’s/25’s)
Dumbbell Burpee
-Complete 100 Double Unders after each Round
Goal: Sub 17 min
42-30-18 For Time Bodyweight Version:
Plank Ups
Burpee
-Complete 100 Mountain Climbers after each Round
2 Rounds For Quality:
:45sec Banded Plank
:15 sec Ring Support
:45sec Banded Plank
:15 sec Lateral Raise Hold
:45sec Banded Plank
-Rest as needed between each round
