A. Dynamic Stretches
B. (For time)
50 Dbell bent over row (dbell each hand)
50 kbell swings (1 Dbell)
50 burpee over & back
50 kbell swings (1 Dbell)
50 Dbell bent over row (dbell each hand)
C. “Tabata”
(4 minute clock: 20 seconds on/ 10 seconds off) Dbell Russian twists
D. Static Stretches
A. Dynamic Stretches B. (For time) 400m run 50 dbell swings (1 dbell) 400m run 50 sprawls 50 dbell swings (1 dbell) 75 sprawls 25 burpee...
A. Dynamic Stretches B. (3 rounds) 1 minute: plank 45 second: elevated plank hold 30 second: hollow up hold C. (9:00 clock) Minute 1: ...
A. Dynamic Stretches B. (For warm up) 20 dbell overhead squats 100 hop overs 16 dbell overhead squats 80 hop overs 10 dbell overhead...
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