A. Dynamic Stretches
B. (Every minute for 3:00)
10 light dbell front squats (dbell each hand)
15 second front squat hold (1 dbell)
C. (For Strength/ Technique)
Dbell Front squat (dbell each hand)
5-5-5
3-3-3
(If no access to heavy weights: double repetitions)
D. (3 rounds for time)
9 Dbell front squats (dbell each hand)
9 devil rows
E. Static stretches
A. Dynamic Stretches B. (For time) 400m run 50 dbell swings (1 dbell) 400m run 50 sprawls 50 dbell swings (1 dbell) 75 sprawls 25 burpee...
A. Dynamic Stretches B. (3 rounds) 1 minute: plank 45 second: elevated plank hold 30 second: hollow up hold C. (9:00 clock) Minute 1: ...
A. Dynamic Stretches B. (For warm up) 20 dbell overhead squats 100 hop overs 16 dbell overhead squats 80 hop overs 10 dbell overhead...
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