Updated: Aug 22, 2024
A. Dynamic Stretches
B. (5 sets)
8/8 front rack split squats
30 second max: bicycle crunches
C. (For Strength/ Technique)
Dbell squat
5-5-5
3-3-3
(If no accesss to heavy weights; double repetitions)
D. (10:00 clock)
Even minutes: 20 dbell swings
Odd minutes: 15 light dbell thrusters (1 dbell)
E. Static stretches
A. Dynamic Stretches B. (6:00 clock) Minute 1: 3 shuttle runs (50’) For remainder: max hollow ups Minute 2: 3 shuttle runs (50’) 15 heel...
A. Dynamic Stretches B. (For time) 3 mile run 150 push ups 100 reverse sit ups (Partition as needed) C. Static stretches
A. Dynamic Stretches B. (For time) 400m run 50 dbell swings (1 dbell) 400m run 50 sprawls 50 dbell swings (1 dbell) 75 sprawls 25 burpee...
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