A. Dynamic Stretches
B. “Tabata”
(4 minute clock)
20 seconds on: L-sit or Hollow Hold
10 seconds off: Rest
C. (25 minute clock)
Every 5 minutes:
21 reverse sit ups
21 burpees
21 sprawls
D. “Reverse Tabata”
10 seconds on: L-sit or Hollow Hold
20 seconds off: Rest
E. Static stretches
A. Dynamic Stretches B. (For time) 15 pike push ups 50 dbell bent over rows 100 hop overs 300m run 15 pike push ups 40 dbell bent over rows 100 hop overs 300m run 15 pike push ups 30 dbell bent over r
A. Dynamic Stretches B. (2 minute collective) L-sit or hollow hold (Switch as much as needed) C. (5 rounds for time) 20 dbell hang snatches 30 push ups D. (Every minute for 9 minutes) 8 dbell step ups
A. Dynamic Stretches B. (Every minute for 5 minutes) 5 light dbell squat cleans 50’ walking lunge C. (15 minute clock) Every 3 minutes: 10 dbell hang squat cleans 5 shuttle runs (50’) D. (For Strength