A. Dynamic Stretches
B. (8 minute clock)
Even minutes: 1 minute Elevated Plank Hold
Odd minutes: 45 second single leg wall sit
C. (15 rounds for time)
4 Dbell clean & press (heavy weight)
1 minute run
(Double repetitions if no access to heavy weights)
D. Static Stretches
A. (For warm up) 50 box pistols (no weight) 50 single leg deadlift (light dbell) 50’ walking lunge 50 elevated plank taps 50 box dips B....
A. (For warm up) Walking lunges Low plank Seal jacks Flutter kicks Bicycle crunches Ice skaters with pause B. (For strength/ technique)...
A. (For warm up) 1:00 box dip hold 40 dbell Russian twists 50 box step ups 40 dbell Russian twists 1:00 dbell squat hold B. (3 rounds) 12...
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