A. Dynamic Stretches
B. (3 rounds)
45 second single leg plank each side
45 second max: alternating box pistols
45 second elevated plank hold
C. (For time)
12-9-6-3
Dbell Deadlift
(15) push ups
9-6-3
Dbell Deadlift
(15) push ups
6-3
Dbell Deadlift
(15) push ups
D. (3 rounds)
2:00 on: max sit ups
1:00 off: rest
E. Static stretches
A. Dynamic Stretches B. (34:00 clock) (2 rounds) (4:00 clock) 300m run 20 dbell hang snatch (1 dbell) For remainder: max burpees (3...
A. Dynamic Stretches B. (As many rounds as possible in 6:00) 5 shuttle runs (50’) 30 second weighted plank 45/35lb C. (5 rounds) 2:00 on:...
A. Dynamic Stretches B. (3 rounds) 15 heel elevated goblet squats 30 Russian twists (Pick load for strength) C. (For Strength/ Technique)...
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