A. Dynamic Stretches
B. (For warm up)
9-8-7-6-5-4-3-2-1
Light dbell thrusters (1 dbell)
Dbell bicep curls (dbell each hand)
C. (For Strength/ Technique)
Dbell front squat
5-5-5
3-3-3
(If no access to heavy weights; double repetitions)
D. (For Strength/ Technique)
Dbell Deadlift
14-12-10-8
(If no access to heavy weights; start with an additional set of 16)
E. Static stretches
A. Dynamic Stretches B. (2 rounds) 15 dbell single arm overhead squat 30 second contralateral plank each side 45 second max: glute...
A. Dynamic Stretches B. (2 rounds) 1 minute max: flutter kicks 45 second max: jump squats 30 Spider-Man lunges C. (For Strength/...
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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