A. Dynamic Stretches
B. (3 rounds for quality)
6 light dbell squat cleans (1 Dbell)
8 Dbell front squats (dbell each hand)
C. (21 minute clock)
Every 3 minutes:
10 Dbell hang squat cleans
D. (For Strength/ Technique)
Barbell bent over row
12-10-8
(If no access to heavy weights; double repetitions)
E. Static stretches
A. Dynamic Stretches B. (10 rounds for time) 10 light dbell thrusters (1 dbell) 50 hop overs 5 shuttle runs (50’) Rest 45 seconds -then...
A. Dynamic Stretches B. (6:00 clock) Even minutes: 30 seconds: sprawls 30 seconds: mountain climbers Odd minutes: rest C. (Every minute...
A. Dynamic Stretches B. (For quality) 1 minute plank 45 box jumps or 90 step jumps 60 second elevated plank hold C. (For Strength/...
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