A. Dynamic Stretches
B. (3 rounds)
30 second max: hollow ups
25 hollow rocks
200 mountain climbers
C. (For Strength/ Technique)
Dbell Sumo Deadlift
5-5-5
3-3-3
(Dbell each hand)
(If no access to heavy weights; double repetitions)
D. (For time)
9-8-7-6-5-4-3-2-1
Dbell Sumo deadlift high pull
18-16-14-12-10-8-6-4-2
Push ups
E. Static stretches
A. Dynamic Stretches B. (10 rounds for time) 10 light dbell thrusters (1 dbell) 50 hop overs 5 shuttle runs (50’) Rest 45 seconds -then...
A. Dynamic Stretches B. (6:00 clock) Even minutes: 30 seconds: sprawls 30 seconds: mountain climbers Odd minutes: rest C. (Every minute...
A. Dynamic Stretches B. (For quality) 1 minute plank 45 box jumps or 90 step jumps 60 second elevated plank hold C. (For Strength/...
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