A. Dynamic Stretches
B. (Every minute for 5 minutes)
15 sec front squat hold (1 dbell)
10 jump squats
C. (For Strength/ Technique)
Dbell Squat
8-8-8-8-8
(Dbell each hand)
D. (10 rounds for strength)
5 dbell shoulder press (dbell each hand)
Rest as much as needed between sets
E. Static stretches
A. Dynamic Stretches B. (2 rounds) 30 elevated plank taps 25 hollow ups 20 box pistols C. (30:00 clock) Every 6:00: 300m run 20 jumping...
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A. Dynamic Stretches B. (9:00 clock) Every 90 seconds: 6 sumo deadlift high pulls (Pick load for strength; build by feel) C. (5 rounds...
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