A. Dynamic Stretches
B. (For time)
50 sit ups
50 Spider-Man lunges
50 step ups
50 air squats
C. (For Strength/ Technique)
Dbell Squat
10-10-10-10-10
(Dbell each hand)
D. (6 minute clock)
Minute 1: 10 reverse sit ups
Minute 2: 12 reverse sit ups
Minute 3: 14 reverse sit ups
Minute 4: 16 reverse sit ups
Minute 5: 18 reverse sit ups
Minute 6: 20 reverse sit ups
E. Static stretches
A. Dynamic Stretches B. (2 rounds for max effort) (2:00 clock) Max box dips (2:00 clock) Max mountain climbers (2:00 clock) Max sit ups...
A. Dynamic Stretches B. (For time) 3 rounds: 12/12 dbell snatches 70/50lb 15 v-ups 24 push ups C. (For time) 3 rounds: 9 dbell sumo...
A. Dynamic Stretches B. (For warm-up) 100m 10 caterpillars 200m 50 elevated plank shoulder taps 300m 20 single leg glute bridge each side...
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