Updated: Nov 29, 2023
A. Dynamic Stretches
B. (For time)
25 pike push up
20 shuttle runs (50')
20 pike push up
20 shuttle runs (50')
15 pike push up
20 shuttle runs (50')
10 pike push up
20 shuttle runs (50')
5 pike push up
C. (5 rounds for time)
30 sit ups
15 sprawl
D. Static stretches
A. Dynamic Stretches B. (3 rounds) 15 heel elevated goblet squats 30 Russian twists (Pick load for strength) C. (For Strength/ Technique)...
A. Dynamic Stretches B. (35:00 clock) For time: 15 Dbell Push Press (dbell each hand) 100 hop overs 30 air squats 42 dbell bent over rows...
A. Dynamic Stretches B. (3 rounds) 60 seal jacks 12 dbell bent over fly 24 hollow rocks C. (As many rounds as possible in 5:00) 3 dbell...
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