A. Dynamic Stretches
B. (8 minute clock)
Even minutes: 40 second side plank (L)
Odd minutes: 40 second side plank (R)
C. (For Strength/ Technique)
Dbell Deadlift
6-6-6-6-6
D. (For time)
2-4-6-8-10
Single arm devil press
Shuttle run (50’)
E. Static stretches
A. (For warm up) 50 light dbell bent over rows 40 step ups 30 v-ups 20 box dips 10 knee push ups B. (5 rounds) 5 dbell bent over row 10 push ups 15 air squats -Then- 20 deadlifts (light weights) C. (2
A. (For warm up) 30 line hop overs 25 light dbell bent over fly 20 hollow rocks 10 caterpillars 20 hollow ups 250 seal jacks 30 box pistol (no weight) B. (For time) 3 rounds: 20 dbell bent over rows 2
A. (For warm up) 15 air squats (close stance) 1:00 low plank 15 air squats (hip width stance) 1:00 single leg plank (30/30) 15 air squats (shoulder width stance) 1:00 box dip hold -then- 2 rounds: 45
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