A. Dynamic Stretches
B. “Tabata”
(4 minute clock: 20 seconds on/ 10 seconds off)
Single arm or regular elevated plank hold
C. (For Strength/ Technique)
Dbell Deadlift (dbell each hand)
3-3-3-3-3
(Triple repetitions in no access to heavy weights)
D. (For time)
3-6-9-12-15
Dbell Hang power clean (dbell each hand)
Pike push ups or Dbell push press
E. Static stretches
A. Dynamic Stretches B. (10 rounds for time) 10 light dbell thrusters (1 dbell) 50 hop overs 5 shuttle runs (50’) Rest 45 seconds -then...
A. Dynamic Stretches B. (6:00 clock) Even minutes: 30 seconds: sprawls 30 seconds: mountain climbers Odd minutes: rest C. (Every minute...
A. Dynamic Stretches B. (For quality) 1 minute plank 45 box jumps or 90 step jumps 60 second elevated plank hold C. (For Strength/...
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