A. Dynamic Stretches
B. (10 minute clock)
0:00-2:00:
20 second max Goblet squats
24 bent over rows
2:00-4:00:
20 second max Goblet squats
21 bent over rows
4:00-6:00:
20 second max Goblet squats
18 bent over rows
6:00-800:
20 second max Goblet squats
15 bent over rows
8:00-10:00:
20 second max Goblet squats
12 bent over rows
C. (Every minute for 10 minutes)
10 sprawls
D. Static stretches
A. Dynamic Stretches B. (3 rounds) 10 jump squats 15 bent over flys C. (For Strength/ Technique) Dbell squat 5-5-5 3-3-3 (Dbell each hand) (If no access to heavy weights; double repetitions) D. (As ma
A. Dynamic Stretches B. (As many rounds as possible in 20 minutes) 5 caterpillars 50 hop overs 5 caterpillars 5 shuttle runs (50’) Rest 90 seconds C. (As many rounds as possible in 10 minutes) 10 v-up
A. Dynamic Stretches B. (3 rounds for time) 25 light dbell push press (dbell each hand) 1 minute weighted plank 45/35lb C. (14 minute clock) 12 dbell power cleans 10 dbell power cleans 8 dbell power c