A. Dynamic Stretches
B. (For quality)
1 minute wall sit
50 Spider-Man lunges
1 minute wall sit
100 walking lunges
1 minute wall sit
50 elevated plank shoulder taps
C. (For time)
2 minute run
21 dbell shoulder press
2 minute run
15 Dbell push press
2 minute run
15 Dbell push press
2 minute run
9 dbell shoulder press
D. 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