A. Dynamic Stretches
B. (For Strength/ Technique)
Dbell single leg deadlift
14-12-10-8 each side
C. (15 minute clock)
0:00-5:00:
50 dbell bent over rows
Max hop overs for remaining
5:00-10:00:
40 dbell bent over rows
Max hop overs for remaining
10:00-15:00:
30 dbell bent over rows
Max hop overs for remaining
D. (4 minute max)
Elevated plank shoulder taps
E. Static stretches
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