Updated: May 18, 2023
A. Dynamic Stretches
B. (For Strength/ Technique)
Dbell single leg deadlift
12-10-8 each side
C. (For time)
24-21-18-15-12-9-6-3
Pike push-ups
Sprawls
D. (8 minute clock)
Even minutes: 40 second side plank (L))
Odd minutes: 40 second side plank (R)
E. Static stretches
A. Dynamic Stretches B. (For warm-up) 100m 10 caterpillars 200m 50 elevated plank shoulder taps 300m 20 single leg glute bridge each side...
A. Dynamic Stretches B. (3 rounds) 15 dbell bicep curls 21 dbell push press (light dbells) (Dbell each hand on both movements) C. (For...
A. Dynamic Stretches B. For time: (4 rounds) 10 dbell hang cleans (dbell each hand) 5 caterpillars -then- 1,000m run 2 minute plank...
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