A. Dynamic Stretches
B. (For Strength/ Technique)
Dbell single arm bent over rows
16-14-12-10-8 each side
(With 2-3 second negatives)
C. (For Strength/ Technique)
Dbell deadlift
5-5-5
3-3-3
(If no access to heavy weights; double repetitions; dbell each hand)
D. (For time)
100 push ups
(At the top of every minute = 30 second plank)
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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