A. Dynamic Stretches
B. (Every minute for 7 minutes)
30 second elevated plank hold
C. (For Strength/ Technique)
Dbell deadlift
5-5-5
3-3-3
(Dbell each hand)
(If no access to heavy weights; double repetitions)
D. (As many rounds as possible in 9 minutes)
3 rounds each:
1 devil press
Rest 10 seconds
3 rounds each:
2 devil press
Rest 10 seconds
3 rounds each:
3 devil press
Rest 10 seconds
(Continue to increase +1 after every 3 rounds)
E. Static stretches
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