A. Dynamic Stretches
B. (8 rounds for time)
6 dbell bent over rows
6 sprawls
1 minute run
Rest 1 minute
C. (Every minute for 5 minutes)
10 box dips with 3 second negative
(3 second slow come down)
D. (For strength/ Technique)
Dbell front rack split squats
12-10-8 each side
E. Static stretches
A. Dynamic Stretches B. (2 rounds) 15 dbell single arm overhead squat 30 second contralateral plank each side 45 second max: glute...
A. Dynamic Stretches B. (2 rounds) 1 minute max: flutter kicks 45 second max: jump squats 30 Spider-Man lunges C. (For Strength/...
A. Dynamic Stretches B. (2 rounds) 30 elevated plank taps 25 hollow ups 20 box pistols C. (30:00 clock) Every 6:00: 300m run 20 jumping...
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