A. Dynamic Stretches
B. (For quality)
27-21-15-9
Ab mat sit ups
V-ups
(15) second L-sit or (30) second hollow hold
C. (For time)
(3 rounds)
15 dbell bent over rows
21 air squats
(3 rounds)
12 dbell bent over rows
21 air squats
(3 rounds)
9 dbell bent over rows
21 air squats
D. (3 minute collective)
Elevated plank hold
E. Static stretches
A. Dynamic Stretches B. (30:00 clock) 15 rounds: 6 dbell deadlifts (dbell each hand) 6 dbell bent over rows 30 second elevated plank hold...
A. Dynamic Stretches B. (Every minute for 5 minutes) 20 ice skaters 10 air squats C. (For Strength/ Technique) Dbell squat 5-5-5 3-3-3...
A. Dynamic Stretches B. (For Strength/ Hypertrophy) 16-14-12-10-8 each side Dbell single arm bent over row C. (20:00 clock) 0:00-5:00:...
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