Updated: Apr 27, 2023
A. Dynamic Stretches
B. (3 rounds)
20 spider man lunges
15/15 dbell overhead squat
10 jump squats
C. (For strength/ Technique)
Dbell Squat
6-6-6-6-6
D. (For time)
75 dbell push press
E. Static stretches
A. (For warm up) 25 caterpillars 100 mountain climbers 25 floor shoulder press 100’ mountain climbers 25’ burpee broad jump B. (12:00...
A. (For warm up) 25 dbell snatches (dbell each hand) 25 jump squats 25 overhead sit up 25 dbell bent over row each arm 1:00 side plank...
A. (For warm up) 50 elevated plank taps 400m jog 30 box step ups 24/20” B. (For time) 50 dbell power cleans 50 v-ups 50 box jump or jump...
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