A. Dynamic Stretches
B. (For time)
3 rounds:
15 dbell hang power cleans (dbell each hand)
15 sprawls
3 rounds:
30 sit ups
12 sprawls
3 rounds:
60 hop overs
9 sprawls
(Rest 3:00 after each workout)
C. Static stretches
A. (For warm up) 2 rounds: 100 flutter kicks 100 mountain climbers 1:00 plank (1st round: low plank; 2nd round: high plank) 2 rounds: 20...
A. (For warm up) 50’ walking lunge 200 seal jacks 50’ running high knees 100 ice skaters with pause 25 split squats each side 50 elevated...
A. (For warm up) 1:00 dbell bent over row hold 30 step ups 45 second max: light dbell bent over fly 30 curtsy lunges 30 second max:...
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