A. Dynamic Stretches
B. (2 rounds)
30 box dips
30 second max bicep curls
30/30 second single leg plank
C. (20 minute clock)
Minute 1: 16 dbell hang snatches (1 dbell)
Minute 2: 14 light dbell squat cleans (1 dbell)
Minute 3: 12 sprawls
Minute 4: Rest
D. (For strength/ Technique)
14-12-10-8 each side
Front rack split squat
(Pick load for strength)
E. Static stretches
A. Dynamic Stretches B. (10 rounds for time) 10 light dbell thrusters (1 dbell) 50 hop overs 5 shuttle runs (50’) Rest 45 seconds -then...
A. Dynamic Stretches B. (6:00 clock) Even minutes: 30 seconds: sprawls 30 seconds: mountain climbers Odd minutes: rest C. (Every minute...
A. Dynamic Stretches B. (For quality) 1 minute plank 45 box jumps or 90 step jumps 60 second elevated plank hold C. (For Strength/...
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