A. Dynamic Stretches
B. (5 rounds)
10 hollow ups with pause
20 hollow rocks
C. (For time)
12-9-6
Shuttle runs (50’)
21-15-9
Devil rows
27-24-21
Box dips
36-30-24
V-ups
D. (For Strength/ Technique)
Front rack split squats
16-14-12-10 each side
E. Static stretches
A. Dynamic Stretches B. (5 rounds) 10 air squats 10 reverse sit ups C. (As many rounds as possible in 24:00) 8 dbell squats (dbell each...
A. Dynamic Stretches B. (10:00 cap) 20 dbell front squats (dbell each hand) 300m run 40 v-ups 50 elevated plank taps For remainder: max...
A. Dynamic Stretches B. (For time) 15-13 Burpee over & back (8) Dbell snatches (dbell each hand) 26-22 Dbell bent over rows (dbell each...
Comentários