A. Dynamic Stretches
B. (Every minute for 5 minutes)
10 air squats
C. (For Strength/ Technique)
Dbell Squat
3-3-3-3-3
(Double repetitions if no access to heavy weights)
D. (For time)
50 Dbell bent over rows
30 Dbell bent over back fly
10 burpees
10 push ups
10/10 single arm bent over row
E. Static stretches
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