A. Dynamic Stretches
B. (6:00 clock)
Even minutes: 15 seated floor shoulder press
Odd minutes: 15 air squats
C. (For Strength/ Technique)
Dbell Squat
6-6-4-4-2-2
(Dbell each hand; pick load for stretch; if no access to heavy weights double repetitions)
D. (As many rounds as possible in 8:00)
10 devil rows
12 box dips
14 jump squats
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...
A. Dynamic Stretches B. (3 rounds) 1 minute: plank 45 second: elevated plank hold 30 second: hollow up hold C. (9:00 clock) Minute 1: ...
A. Dynamic Stretches B. (For warm up) 20 dbell overhead squats 100 hop overs 16 dbell overhead squats 80 hop overs 10 dbell overhead...
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