A. Dynamic Stretches
B. (5 rounds)
10 dbell bicep curls
150 seal jacks
30 second single leg plank each side
45 second elevated plank hold
C. (20:00 clock)
Minute 1: max dbell bent over rows (dbell each hand)
Minute 2: 8/8 dbell hang snatches (1 dbell)
Minute 3: 16 box jump or step up
Minute 4: rest
D. 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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