A. Dynamic Stretches
B. (6 minute clock)
Even minutes: 40 second suit case hold or side plank (L)
Odd minutes: 40 second suit case hold or side plank (R)
C. (For Strength/ Technique)
8 sets of (4 Dbell deadlifts + 2 Dbell power clean)
(Add 2 repetitions to both movements if no access to heavy weights)
D. (For time)
100 devil rows
(At the top of every 2 minutes complete a 45 second plank)
E. Static stretches
A. Dynamic Stretches B. (For time) (5 rounds) 10 dbell bent over rows 100m run (5 rounds) 20 push ups 100m run (5 rounds) 30 air squats 100m run (With vest 20/14lb) C. Static stretches
A. Dynamic Stretches B. (2 rounds) 1 minute plank 1 minute side plank each side 1 minute dbell front squat hold C. (For Strength/ Technique) Dbell Deadlift 5-5-5 3-3-3 (Dbell each hand) (If no access
A. Dynamic Stretches B. (5 rounds) 10 dbell shoulder press 200 bicycle kicks 30 second max: devil row Rest 1 minute (Work shoulder press weight for strength) C. (15 minute clock) Every 3 minutes: 16 d