A. Dynamic Stretches
B. (9 minute clock)
Every 3 minutes:
150 mountain climbers
C. (Every minute for 9 minutes)
5 sprawls
5 burpee over and back
D. (9 minute cap)
3 rounds:
25 dbell push press
25 dbell bent over rows
E. Static stretches
A. Dynamic Stretches B. (For warm up) 9-15-21 Dbell swings Box pistol each leg C. (14:00 clock) Every 2:00: 7 dbell snatches (dbell each...
A. Dynamic Stretches B. (12:00 clock) 0:00-4:00: 30 hollow rocks 25 light dbell bent over fly 15 sprawls 4:00-8:00: 25 hollow rocks 20...
A. Dynamic Stretches B. (9:00 cap) 21-15-9 Dbell Thrusters (light dbells) 42-30-18 Sit ups C. (For Strength/ Technique) Dbell Front squat...
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