A. Dynamic Stretches
B. (As many rounds as possible in 15 minutes)
18 dbell hang snatches
21 devil rows
Rest 90 seconds
C. (As many rounds as possible in 15 minutes)
10 burpee box jumps or burpee step up
50 hop overs
(Rest 6 minutes between AMRAPs)
D. Static stretches
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...
A. (For warm up) 4 rounds: 10 air squats 20 curtsy lunges 30 second contralateral plank B. (For strength/ Technique) Dbell Squat...
Comments