A. Dynamic Stretches
B. (For Strength/ Technique)
10 x (5 hollow rocks + 7 hollow ups + 9 second hollow hold)
C. (12 minute clock)
Even minutes: 40 second max: sprawls
Odd minutes: 40 second plank
D. (5 rounds)
20 box step up with weight
(Pick load for strength)
E. Static stretches
A. Dynamic Stretches B. (For warm up) 9-15-21 Dbell swings Box pistol each leg C. (14:00 clock) Every 2:00: 7 dbell snatches (dbell each...
A. Dynamic Stretches B. (12:00 clock) 0:00-4:00: 30 hollow rocks 25 light dbell bent over fly 15 sprawls 4:00-8:00: 25 hollow rocks 20...
A. Dynamic Stretches B. (9:00 cap) 21-15-9 Dbell Thrusters (light dbells) 42-30-18 Sit ups C. (For Strength/ Technique) Dbell Front squat...
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