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A. Dynamic Stretches
B. (10 minute clock)
0:00-2:00: 14 dbell bent over rows 10 bicep curls
2:00-4:00: 12 dbell bent over rows 10 bicep curls
4:00-6:00: 10 dbell bent over rows 10 bicep curls
6:00-8:00: 8 dbell bent over rows 10 bicep curls
8:00-10:00: 6 dbell bent over rows 10 bicep curls
C. (10 minute clock)
Every 2 minutes:
50 mountain climbers
15 jump squats
10 sprawls
D. (5 sets)
30 sit ups
Rest 1 minute
E. Static stretches
A. Dynamic Stretches B. (For time) (5 rounds) 10 dbell bent over rows 100m run (5 rounds) 20 push ups 100m run (5 rounds) 30 air squats 100m run (With vest 20/14lb) C. Static stretches
A. Dynamic Stretches B. (2 rounds) 1 minute plank 1 minute side plank each side 1 minute dbell front squat hold C. (For Strength/ Technique) Dbell Deadlift 5-5-5 3-3-3 (Dbell each hand) (If no access
A. Dynamic Stretches B. (5 rounds) 10 dbell shoulder press 200 bicycle kicks 30 second max: devil row Rest 1 minute (Work shoulder press weight for strength) C. (15 minute clock) Every 3 minutes: 16 d