Updated: Nov 11
A. Dynamic Stretches
B. (3 rounds)
15 push press
30 second max: bicycle crunches
45 hop overs
60 hollow rocks
C. (5 rounds)
3:00 on:
10 dbell clean & push press
10 sprawls
For remainder: max v-ups
2:00 off: rest
D. 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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