A. Dynamic Stretches
B. (3 rounds)
15 RDLs
15/15 single arm bent over rows
15 bicep curls
C. (For Strength/ Technique)
Dbell Deadlift
5-5-5
3-3-3
(If no access to heavy weights; double repetitions)
D. (6:00 clock)
0:00-2:00:
21 dbell deadlifts
For remainder: max hop overs
2:00-4:00:
15 dbell deadlifts
For remainder: max hop overs
4:00-6:00:
9 dbell deadlifts
For remainder: max hop overs
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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