. Dynamic Stretches
B. (12 minute clock)
Every 3 minutes:
1st (2) minutes:
90 second run
3rd minute: max jump rope or seal jacks
C. (15 minute clock)
(3 minute cap)
(3 rounds for time)
4 burpees
6 dips
(5 minute cap)
(3 rounds for time)
6 burpees
12 dips
(7 minute cap)
(3 rounds for time)
8 burpees
18 dips
D. Static stretches
A. Dynamic Stretches B. (30:00 clock) 15 rounds: 6 dbell deadlifts (dbell each hand) 6 dbell bent over rows 30 second elevated plank hold...
A. Dynamic Stretches B. (Every minute for 5 minutes) 20 ice skaters 10 air squats C. (For Strength/ Technique) Dbell squat 5-5-5 3-3-3...
A. Dynamic Stretches B. (For Strength/ Hypertrophy) 16-14-12-10-8 each side Dbell single arm bent over row C. (20:00 clock) 0:00-5:00:...
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