A. Dynamic Stretches
B. (For warm up)
300m run
75 sit ups
300m run
50 air squats
300m run
25 tuck ups
C. (For Strength/ Technique)
Dbell Front squat
6-6-4-4-2-2
(Dbell each hand; pick load for stretch; if no access to heavy weights double repetitions)
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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