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. 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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