A. Dynamic Stretches
B. (For quality)
20 shuttle runs (50’)
Rest 2 minutes
25 dbell RDL (dbell each hand)
C. (For Strength/ Technique)
Dbell Deadlift (dbell each hand)
5-5-5
3-3-3
(If no access to heavy weights; double repetitions)
D. (Every minute for 8 minutes)
6 burpee over & back
E. 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...
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