A. Dynamic Stretches
B. (3 rounds)
10 dbell bent over rows (heavy)
20 spider man lunges
60 mountain climbers
C. (3 rounds for time)
50 air squats
14 sprawls
10 dbell hang power cleans (dbell each hand)
D. (For Strength/ Technique)
Box dips
28-24-20-16
E. Static stretches
A. Dynamic Stretches B. (9:00 clock) Minute 1: 50’ walking lunge Minute 2: 5/5 box pistol Minute 3: 15 heel elevated goblet squat C....
A. Dynamic Stretches B. (10:00 clock) 2 rounds: 12 burpee over & back 24 dbell cleans (dbell each hand) For remainder: max pike push ups...
A. Dynamic Stretches B. (12:00 cap) 3 rounds of 1:00 hold each: Single leg plank Box dip hold Contralateral plank C. (For time) 21 dbell...
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