A. Dynamic Stretches
B. (For Strength/ Technique)
Dbell Single arm shoulder press
14-12-10-8 each side
C. (As many rounds as possible in 20 minutes)
5 shuttle runs (50’)
10 devil rows
15 sit ups
D. (6 minute clock)
0:00-2:00: 35 push ups
2:00-4:00: 30 push ups
4:00-6:00: 25 push ups
E. Static stretches
A. Dynamic Stretches B. (10 rounds for time) 10 light dbell thrusters (1 dbell) 50 hop overs 5 shuttle runs (50’) Rest 45 seconds -then...
A. Dynamic Stretches B. (6:00 clock) Even minutes: 30 seconds: sprawls 30 seconds: mountain climbers Odd minutes: rest C. (Every minute...
A. Dynamic Stretches B. (For quality) 1 minute plank 45 box jumps or 90 step jumps 60 second elevated plank hold C. (For Strength/...
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