A. Dynamic Stretches
B. (For quality)
21-15-9
Dbell Deadlift
Dbell Hang clean squat
Dbell Shoulder to overhead
(Dbell each hand on all movements)
C. (For Strength/ Technique)
Clean & Push Press
1-1-1-1-1-1-1-1
(Dbell each hand)
(No access to heavy weights; complete 8 sets of 5 repetitions)
D. Static stretches
A. Dynamic Stretches B. (2 rounds) 15 dbell single arm overhead squat 30 second contralateral plank each side 45 second max: glute...
A. Dynamic Stretches B. (2 rounds) 1 minute max: flutter kicks 45 second max: jump squats 30 Spider-Man lunges C. (For Strength/...
A. Dynamic Stretches B. (2 rounds) 30 elevated plank taps 25 hollow ups 20 box pistols C. (30:00 clock) Every 6:00: 300m run 20 jumping...
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