A. Dynamic Stretches
B. (2 rounds)
15 dbell clusters
30 second single leg plank
C. (Every minute for 15 minutes)
3 dbell thrusters
(Heavy weights)
(If no access to heavy weights; complete 3 pike push-ups additional)
D. (3 rounds for time)
9 dbell thrusters
9 dbell bent over rows
9 sprawls
E. Static stretches
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