A. Dynamic Stretches
B. (For Strength/ Quality)
Dbell Overhead Reverse Lunge
10 sets of 10
C. (For time)
2-4-6-8-10-8-6-4-2
Single arm devil press (heavy weight)
High box jumps or High step ups
(If no access to high box or high step; double repetitions for regular box or regular step)
D. Static stretches
A. Dynamic Stretches B. (3 rounds) 15 heel elevated goblet squats 30 Russian twists (Pick load for strength) C. (For Strength/ Technique)...
A. Dynamic Stretches B. (35:00 clock) For time: 15 Dbell Push Press (dbell each hand) 100 hop overs 30 air squats 42 dbell bent over rows...
A. Dynamic Stretches B. (3 rounds) 60 seal jacks 12 dbell bent over fly 24 hollow rocks C. (As many rounds as possible in 5:00) 3 dbell...
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