A. Dynamic Stretches
B. (5 rounds)
10 heel elevated goblet squats
Rest 1 minute
(Pick load for strength)
C. (12 minute clock)
Every 3 minutes:
12 caterpillars
Max for remaining: heavy dbell bent over rows
D. (Every minute for 5 minutes)
20 second collective: L-sit or hollow hold
E. Static stretches
A. Dynamic Stretches B. (For warm up) 9-15-21 Dbell swings Box pistol each leg C. (14:00 clock) Every 2:00: 7 dbell snatches (dbell each...
A. Dynamic Stretches B. (12:00 clock) 0:00-4:00: 30 hollow rocks 25 light dbell bent over fly 15 sprawls 4:00-8:00: 25 hollow rocks 20...
A. Dynamic Stretches B. (9:00 cap) 21-15-9 Dbell Thrusters (light dbells) 42-30-18 Sit ups C. (For Strength/ Technique) Dbell Front squat...
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