A. Dynamic Stretches
B. (Every minute for 5 minutes)
5 jump squats
7 box jumps or step ups
9 tuck ups
C. (20 minute clock)
Every 4 minutes:
5 dbell hang squat cleans (dbell each hand)
10 high box jumps
(If no access to heavy weights or tall box/ step; double repetitions on both movements)
D. (5 sets)
45 second weighted low plank
Rest 1 minute
E. Static stretches
A. Dynamic Stretches B. (35:00 clock) For time: 15 Dbell Push Press (dbell each hand) 100 hop overs 30 air squats 42 dbell bent over rows...
A. Dynamic Stretches B. (3 rounds) 60 seal jacks 12 dbell bent over fly 24 hollow rocks C. (As many rounds as possible in 5:00) 3 dbell...
A. Dynamic Stretches B. (8:00 clock) Even minutes: max push ups Odd minutes: rest C. (8:00 clock) 0:00-3:00: 21 hang squat cleans...
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