Updated: Sep 18, 2023
A. Dynamic Stretches
B. (For Strength/ Technique)
Dbell Shoulder Press
6-6-6-6-6
C. (For quality)
(5 sets)
45 second run
Rest 30 second
(4 sets)
1 minute run
Rest 45 second
(3 sets)
90 second run
Rest 1 minute
(2 sets)
2 minute run
Rest 90 second
D. (For Strength/ Technique)
Dbell bicep curl
14-12-10-8
E. Static stretches
A. Dynamic Stretches B. (As many rounds as possible in 20 minutes) 5 dbell hang squat cleans (dbell each hand) 10 burpee over & back 15...
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...
A. Dynamic Stretches B. (2 rounds for max effort) (2:00 clock) Max box dips (2:00 clock) Max mountain climbers (2:00 clock) Max sit ups...
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