A. Dynamic Stretches
B. (For warm up)
21-15-9
PVC Overhead squat
200m run
C. (For time)
15-12-9-6
Power snatches
45-36-27-18
Double unders
(Round 1: 115/85lb; round 2: 135/95lb; round 3: 155/105lb; round 4: 175/115lb)
D. (For Hypertrophy)
16-14-12-10-8 each side
Dbell single arm bent over row
E. Static stretches
A. (For warm up) 2 rounds: 100 flutter kicks 100 mountain climbers 1:00 plank (1st round: low plank; 2nd round: high plank) 2 rounds: 20...
A. (For warm up) 50’ walking hamstring stretch 50’ walking bent over glute stretch 50’ running high knees 50’ running butt kicks 25 split...
A. (For warm up) 1:00 ring row hold 30 walking high knee grab 45 second max: inverted rows 30 walking butt kick grab 30 second max:...
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