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. (2 rounds) 30 elevated plank taps 25 hollow ups 20 box pistols C. (30:00 clock) Every 6:00: 300m run 20 jumping...
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