A. Dynamic Stretches
B. (For time)
(4 rounds)
10 dbell front squats
30 second elevated plank hold
(4 rounds)
10 sprawls
30 second weighted plank
(4 rounds)
10 devil rows
30 second dbell front squat hold
C. Static stretches
A. (For warm up) 50 elevated plank taps 400m jog 30 box step ups 24/20” B. “Summer Shenanigans” (Teams of 4) (For time) 50 dbell power...
A. (For warm up) 4 rounds: 10 air squats 20 curtsy lunges 30 second contralateral plank B. (For strength/ Technique) Dbell Squat...
A. (For warm up) 3 rounds: 5 caterpillars 50’ walking lunge 3 rounds: 7 pike push ups 50 hop overs B. (For time) 3 rounds: 9 burpee over...
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