A. Dynamic Stretches
B. (3 rounds)
8 caterpillars
15 seated floor press
30 second elevated plank hold
C. (20 minute clock)
Every 2 minutes:
7/7 dbell hang snatch
7 reverse sit ups (slow come down)
D. (7 minute max)
Box step ups with weight
(Can use any weight and hold any way)
E. Static stretches
A. Dynamic Stretches B. (30:00 clock) 15 rounds: 6 dbell deadlifts (dbell each hand) 6 dbell bent over rows 30 second elevated plank hold...
A. Dynamic Stretches B. (Every minute for 5 minutes) 20 ice skaters 10 air squats C. (For Strength/ Technique) Dbell squat 5-5-5 3-3-3...
A. Dynamic Stretches B. (For Strength/ Hypertrophy) 16-14-12-10-8 each side Dbell single arm bent over row C. (20:00 clock) 0:00-5:00:...
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