A. Dynamic Stretches
B. (For warm up)
21-15-9
Goblet squat
Light dbell bent over fly
C. (For Strength/ Technique)
Dbell squat
5-5-5
3-3-3
(If no access to heavy weights; double repetitions)
D. (As many rounds as possible in 10 minutes)
20 jumping lunges
20 box dips
20 box step up
E. Static Stretches
A. (For warm up) 1:00 max or each: Bicycle crunches Hollow ups Mountain climbers Ice skaters Box pistols B. (27:00 clock) Part 1: (As...
A. (For warm up) 50’ walking lunge 40 seal jacks 300m jog 20 reverse lunges 1:00 single leg plank each side B. (For Strength) Front rack...
A. (For warm up) (2 rounds) 25 light dbell bent over fly 30 second hollow hold (2 rounds) 30 elevated plank taps 25 v-ups (1 round) 1:00...
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